P90X / Insanity / CrossFit / Weights – Round 4 Tentative Schedule

I am going to try to work in some Crossfit type WOD workouts in with my Beachbody stuff. Not only that, I have incorporated Gym days as well as P90X days to give me the best of both worlds. Since I have a bench for chest and shoulders I may as well get it used, not only that, it will help me to maintain my strength as well as the flexibility and bodyweight work from the DVDs. I find that having done this for a while that I miss the heavy weights of bench and shoulder press. I miss the massive pump that I get from doing free weights and since I have the ability to work it in, I am going to schedule it as part of Round 4. Having said that, here is the tentative schedule for the next 90 days. You will notice that I have opted to do a 4 on 1 off rotation. I find that doing these workouts is extremely hard on the body and you really do need to schedule more than one day a week off if you are mixing up the workouts together. I find that if I don’t I will get to around 8 or 10 days and suddenly be unable to do the workout and end up taking 2 days off or more. That is not productive in any way so I will try to get the rest I need while still maintaining the work rate. I hace also scheduled a “rest week” to give me a break from the monotony. This is subject to change, obviously, but for now, I think this looks like a fun way to get me to Christmas.

ROUND 4 – P90X / Insanity / WOD /Freeweight  Mix

(Modified after day 28 – Too Much Chest In Phase 2)

1P90X Chest & Back, Ab Ripper
2Plyometric Cardio Circuit
3P90X Shoulders & Arms, Ab Ripper X
4WOD with Pullups
5OFF
6GYM Chest & Back, Ab Ripper X
8GYM Shoulders & Arms, Ab Ripper X
9WOD with Pullups
10OFF
11P90X Chest & Back, Ab Ripper
12Pure Cardio
13P90X Shoulders & Arms, Ab Ripper X
14WOD with Pullups
15OFF
16GYM Chest & Back, Ab Ripper X
17Plyometric Cardio Circuit
18GYM Shoulders & Arms, Ab Ripper X
19WOD with Pullups
20OFF
21P90X Chest & Back, Ab Ripper
22Cardio Power and Resistance
23P90X Shoulders & Arms, Ab Ripper X
24WOD with Pullups
25OFF
26Core Cardio and Balance
27Core Synergistics
28Core Cardio and Balance
29P90X Chest & Triceps, Ab Ripper X
30Max Interval Plyo
31P90X Back & Biceps, Ab Ripper X
32WOD with Pullups
33GYM Shoulders Traps and Ab Ripper X
34Pure Cardio
35OFF
36GYM  Chest and Triceps
37WOD with Pullups
38GYM Back & Biceps
39Pure Cardio
40GYM Shoulders Traps and Ab Ripper X
41WOD with Pullups
42OFF
43P90X Chest & Triceps, Ab Ripper X
44Pure Cardio
45P90X Back & Biceps, Ab Ripper X
46WOD with Pullups
47GYM Shoulders Traps and Ab Ripper X
48Max Interval Plyo
49OFF
50FOY Yoga
51Core Cardio and Balance
52Core Synergistics
53FOY Yoga
54OFF
55WOD with Pullups
56Chest & Back, Ab Ripper X
57Max Cardio
58Shoulders & Arms, Ab Ripper X
59OFF
60WOD with Pullups
61Back & Biceps, Ab Ripper X
62Max Interval Plyo
63Chest, Shoulders & Triceps, Ab Ripper X
64OFF
65WOD with Pullups
66Chest & Back, Ab Ripper X
67Max Interval Circuit
68Shoulders & Arms, Ab Ripper X
69OFF
70WOD with Pullups
71Back & Biceps, Ab Ripper X
72Max Cardio
73Chest, Shoulders & Triceps, Ab Ripper X
74OFF
75WOD with Pullups
76Chest & Back, Ab Ripper X
77Max Interval Circuit
78Shoulders & Arms, Ab Ripper X
79OFF
80P90X Fit Test & Insanity Fit Test
81Max Rep Pullups 10 min max
825K Timed Run
83Max Rep Bench 10 min max
84FINISH!!



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This entry was posted on Friday, September 24th, 2010 at 11:38 AM and is filed under Crossfit WOD Type Workouts, DVD Days P90X to Tapout XT, Gymnastics / Bootcamp, Planning. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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