Weighted Vest Workouts

[cws1992]

Besides rucking, what are some good weighted vest conditioning workouts?

[Maxrip13]

Each min on the min (EMOM)
Pullups x3 (30 total)
Pushups x5 (50 total)
X 10 min

Upper body density session

Add 1 rep per session to each exercise.
Add roughly 10 reps a session.
Repeat until you can't finish the required reps each min for 3 sessions in a row.
Start again but go for 20 min with the lower numbers.

This is what i do when i want to add mass.

[Walrus Freud]

Each min on the min (EMOM)
Pullups x3 (30 total)
Pushups x5 (50 total)
X 10 min

Upper body density session

Add 1 rep per session to each exercise.
Add roughly 10 reps a session.
Repeat until you can't finish the required reps each min for 3 sessions in a row.
Start again but go for 20 min with the lower numbers.

This is what i do when i want to add mass.

I like this, have to give it a try! Do you have any idea about your heart rate while doing this?

[Maxrip13]

Each min on the min (EMOM)
Pullups x3 (30 total)
Pushups x5 (50 total)
X 10 min

Upper body density session

Add 1 rep per session to each exercise.
Add roughly 10 reps a session.
Repeat until you can't finish the required reps each min for 3 sessions in a row.
Start again but go for 20 min with the lower numbers.

This is what i do when i want to add mass.

I like this, have to give it a try! Do you have any idea about your heart rate while doing this?

Its a density type session. Its more for hypertrophy or SE. The heart rate would change depending on rest per min. Early on it would remain low with the higher rest per min, but later it gets much harder to fully recover.

If you want to use a vest for HIC then shuttle sprints from a lying start are great.

[godjira1]

Like maxrip I have done variations of the crossfit workout Cindy or Chelsea. I do it as SE/HIC mix I suppose.

With vest 10 rds: 3 pullups, 5 pushups, 7 squats.
Without vest 10-20 rds: 3-5 pullups, 7-10 pushups, 10-15 squats. Up to 20 rounds... if u are trying this wear gloves to avoid torn calluses, they are no fun at all.

[Walrus Freud]

Each min on the min (EMOM)
Pullups x3 (30 total)
Pushups x5 (50 total)
X 10 min

Upper body density session

Add 1 rep per session to each exercise.
Add roughly 10 reps a session.
Repeat until you can't finish the required reps each min for 3 sessions in a row.
Start again but go for 20 min with the lower numbers.

This is what i do when i want to add mass.

I like this, have to give it a try! Do you have any idea about your heart rate while doing this?

Its a density type session. Its more for hypertrophy or SE. The heart rate would change depending on rest per min. Early on it would remain low with the higher rest per min, but later it gets much harder to fully recover.

If you want to use a vest for HIC then shuttle sprints from a lying start are great.

Makes sense. I'm trying to find ways to do "cardio" that feels like strength work, but I suppose I should just bite down and accept that the one isn't the other. I will try this, though, and also the shuttle sprints with vest. Thanks for the idea!

[Barkadion]

I hope to be able to Beat My Face for 5 min x 3 rounds wearing weighted vest. At some point of my life!


Other than that.. T-Push-ups, body saw and plunk variations always give me good sweat.

[cws1992]

Each min on the min (EMOM)
Pullups x3 (30 total)
Pushups x5 (50 total)
X 10 min

Upper body density session

Add 1 rep per session to each exercise.
Add roughly 10 reps a session.
Repeat until you can't finish the required reps each min for 3 sessions in a row.
Start again but go for 20 min with the lower numbers.

This is what i do when i want to add mass.

That looks fun. What weight did you start at? And when do you increase weight of your vest?

[Maxrip13]

Each min on the min (EMOM)
Pullups x3 (30 total)
Pushups x5 (50 total)
X 10 min

Upper body density session

Add 1 rep per session to each exercise.
Add roughly 10 reps a session.
Repeat until you can't finish the required reps each min for 3 sessions in a row.
Start again but go for 20 min with the lower numbers.

This is what i do when i want to add mass.

That looks fun. What weight did you start at? And when do you increase weight of your vest?

I use my vest at 20kg which is it's heaviest variation.
I don't feel the need to add weight just reps. It's pretty rare I carry more than 20kg worth of kit and need to do work these days.

The volume really catches up with you eventually. I like to do my reps unbroken and I think 20kg is the sweet spot for that.
When you are hitting 200 pushups and close to 100 Pullups you can think about adding weight.
I would actually add another 10 min for 30 min total if I felt I needed to really work hard.

It's a great partner workout as you can talk shit to each other between sets.

[cws1992]

Each min on the min (EMOM)
Pullups x3 (30 total)
Pushups x5 (50 total)
X 10 min

Upper body density session

Add 1 rep per session to each exercise.
Add roughly 10 reps a session.
Repeat until you can't finish the required reps each min for 3 sessions in a row.
Start again but go for 20 min with the lower numbers.

This is what i do when i want to add mass.

That looks fun. What weight did you start at? And when do you increase weight of your vest?

I use my vest at 20kg which is it's heaviest variation.
I don't feel the need to add weight just reps. It's pretty rare I carry more than 20kg worth of kit and need to do work these days.

The volume really catches up with you eventually. I like to do my reps unbroken and I think 20kg is the sweet spot for that.
When you are hitting 200 pushups and close to 100 Pullups you can think about adding weight.
I would actually add another 10 min for 30 min total if I felt I needed to really work hard.

It's a great partner workout as you can talk shit to each other between sets.

Little confused at adding reps. You say add 1 Rep per session then add roughly 10 reps a session. Can you elaborate?