The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 1 of 2 12 LastLast
Results 1 to 10 of 14
  1. #1
    terich is offline Junior Member
    Join Date
    Oct 2012
    Posts
    17
    Blog Entries
    1

    Default How long does your Convict Conditioning Workout take?

    Hi,

    I am interested to hear how long (from warm up to finish) you need for each of your CC workouts and to how much that adds up in a week.
    Of course there will be differences between different steps and different training schedules, so, if you perhaps could mention these, please.
    Many thanks,
    Terich
    Last edited by terich; 10-12-2012 at 11:22 PM.

  2. #2
    jetronin is offline Senior Member
    Join Date
    Dec 2008
    Location
    Scotland
    Posts
    361

    Default

    If, I'm just focused on 2 movements then no more than 30 minutes or so. But the neck, grip and calve and explosive work take up quite a bit of time. So usually around and hour total including a few warmup sets. If you're interested, this week looked like this...
    Monday-
    Warmup-
    Pushupsx20/10
    Wall handstand-1 minute
    Work-
    HSPUx 2 work sets
    Deadlift (working on a different setup so light tech work x 3 sets of 5 increasing eight on each set)
    Uneven bridge x2 sets
    Forward kneeling bridge x 2work sets
    Preliminary wrestler x 2 work sets
    50 minutes

    Wednesday-
    Warmup-
    Pullup x 10/5
    Door squat x 30
    Work-
    Uneven Pullup x 2 work sets
    Close squats x 2 work sets
    Uneven FTPU x 2 work sets
    1 arm hangs x 2 work sets
    Uneven hangs x 1 work set
    Bent leg calve raise x 4 work sets
    Explosive squats x 3 work sets
    1 hour 15 minutes

    Friday-
    Warmup-
    Pushup x 20/10
    Hanging knee raise x 20/10
    Work-
    Uneven pushup x 2 work sets per side
    Hanging leg raise x 2 work sets
    Close pushups x20
    Supine window wipers (experimenting with this movement) x 3 work sets
    Explosive pushup x 3 work sets (keeping reps really low)
    Uneven FTPU x 2 work sets per side
    1 arm hang x 3 work sets per side
    Uneven hang x 1 work set per side.
    Bear crawl around my house for a bit to finish.
    1 hour.

    Oh and Trifecta every day.

    Total is around 3-3.5 hours a week.

    P.S. up until a couple of weeks ago, I was using the getup instead of warmup sets and the swing to finish, but I found it a little too much so they had to go. I will most likely add tabata burpees (4 minutes) just for some basic conditioning ,but something will have to go. Most likely, 1 of the grip sessions , explosive pushups and window wipers.

  3. #3
    terich is offline Junior Member
    Join Date
    Oct 2012
    Posts
    17
    Blog Entries
    1

    Default

    Hi,
    many thanks jetronin. Woah, this looks fairly intense.

    With Cinvict Conditioning 2x25 reps (so, that may be the intermediate level) of an exercise take less than 5 minutes when done at the recommended speed (2-1-2 seconds) and with a short break between sets.
    So, two or three exercises a day can potentially be done in 10-15 minutes, and he recommends to do this only two or three times a week...?

  4. #4
    dkennedy1001 is offline Member
    Join Date
    Jun 2012
    Location
    Irish, living in the UK
    Posts
    90

    Default

    For me it takes around 45 mins if working on progression reps. I am doing new blood twice a week.
    [COLOR=red]CC Start Date:[/COLOR] 23rd June 2012
    [COLOR=red]CC Progress:[/COLOR] Squat step 10, Leg Raise step 5, Pushup step 5, Pullup step 5, Handstands step 3

  5. #5
    Trident is offline Junior Member
    Join Date
    Oct 2012
    Posts
    28

    Default

    Oh wow you guys work fast!

    Just doing my progression reps for upper body took me almost 1,5 hours. Awesome thing though is that my stretching became almost obsolete because callisthenics are really good on the joints.

    I focus on really perfect form right now to make sure I dont get ahead of myself in terms of moving up a step but I surely spend 6 hours a week with training since I discovered CC.

  6. #6
    terich is offline Junior Member
    Join Date
    Oct 2012
    Posts
    17
    Blog Entries
    1

    Default

    1,5 hours for two exercises sounds rather a lot - but I bet you could feel it afterwards!

    It sounds reassuring though that people here seem okay that spending at least something like 15-20 careful minutes on two or three sets of each exercise is the aim and real application of the given information.
    When you read the book you could think that the routine will hardly take half of that, which appears way too short.

  7. #7
    jetronin is offline Senior Member
    Join Date
    Dec 2008
    Location
    Scotland
    Posts
    361

    Default

    The core movements, big 6, really don't take long. But the ancillary work eats up quite a bit of time.
    I find that anyway. That's with the recommended 2 grip sessions, 1 neck and 1 calve session per week. TBH, the calve, neck and grip are for me, a pretty damn good investment. I've always had problems with my neck and ankles. And my hands are beat up so they need quite a bit of work.
    Not everyone will feel the need to add the extra work. But the one thing I cannot stress enough is that you really need to add a hip hinge movement. Be it deadlift, swings or snatches. It's the one thing that you can't easily replicate with bodyweight imo.

    On my first "go round" with C.C. , I completely dropped all external weights and used tabata burpees or skipping for conditioning. After 14 months, I decided to train for the RKC and picked up the bells again. I had plenty of "wind" , but my posterior chain was really lacking.

    Lesson learned, keep a "hinge" movement in there....somewhere.
    "Strength does not come from physical capacity.
    It comes from an indomitable will"-Mohandas K. Gandhi.

  8. #8
    md corral is offline Senior Member
    Join Date
    May 2009
    Location
    Union City, CA (Bay Area)
    Posts
    539

    Default

    I can't pull myself away from KB stuff too....so I don't just do CC.

    But for my CC workouts the length varies based on which moves I do and my circumstances. I LOVE CC because I can be very opportunistic. I sometimes do pullups or leg raises at my daughter's soccer practice or when I take her to the library because there are good pullup bars there. Sometimes I'll do sets of squats between cooking or housework chores. When I was travelling more for work, I did stuff in my hotel room. Horizontal pulls on a hotel room desk suck, but I did them there several times and in different countries and US states :] .

    But the answer is about 5 min per day that I do it for Trifecta (~5 x's per week). And ~20 minutes per move for the "Big 5" for me (I don't do handstand pushups yet).

    It is really 20 min +20 max or -10 min max depending on how hard each set is which drives how much rest I need and then how many sets I have to do.

    So 5 min x's 5 plus 20 x's 5 = 125 minutes roughly per week

  9. #9
    gtrgy888 is offline Senior Member
    Join Date
    Feb 2010
    Location
    Nevada Mountains
    Posts
    719
    Blog Entries
    2

    Default

    I usually take an hour or two with plenty of rest between sets on CC days. On kettlebell snatch days I do intervals or as many as possible in 5 minutes.
    CC Progress
    Pushups 9 Leg Raises 10+ Pullups 8 Squats 9
    Bridges 6 Handstand Pushups 4

  10. #10
    terich is offline Junior Member
    Join Date
    Oct 2012
    Posts
    17
    Blog Entries
    1

    Default

    Great stuff! I wonder how much of an impact it may have (if any) if you spread the CC exercises throughout the day, e.g. do push ups in the morning and leg raises in the afternoon or evening.

    Or if you even split the sets, e.g. do one set of push ups before breakfast and another later in the morning or lunch time; if the second set is done more slowly, it may compensate for the fact that the immediate cumulative effect of sets done one after another is reduced.

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close