I wrote this up after watching a Brian Alsruhe conditioning template video.
It's for either 5 minute warmups or 10 minute conditioning, or both.
Keeps a bit of variety in the day, as you don't really know what you are going to have to do to start or end a workout until you roll a 6 sided die.
Conditioning Templates – Dice
5 Minute Template (double for 10 minutes)
Roll a 6 sided die, do the template that matches number rolled.
1 – Top of Every Minute
Alternate Barbell Complex w/20 Burpees (start with BB complex)
Do complete complex (5 reps each DL, Row, OHP, GM, Back Squat) rest remainder of the minute
20 burpees, rest remainder of the minute
2 – Top of Every Minute
Alternate Barbell Complex w/20 KB Swings (start with BB complex)
Do complete complex (5 reps each DL, Row, OHP, GM, Back Squat) rest remainder of the minute
20 KB Swings, rest remainder of the minute (reduce weight if not completing in 60 seconds)
3 – 90 Seconds Work, 30 seconds rest (For 10 minutes do 5 rounds)
With empty or light loaded barbell do all 3 of day’s exercises (main work) in succession
30 seconds each, then rest 30 seconds
3 rounds
4 – 90 Seconds Work, 30 seconds rest (For 10 minutes do 5 rounds)
With empty or light loaded barbell do all 3 of opposite day’s exercises (main work) in succession
30 seconds each, then rest 30 seconds
3 rounds
5 – Tabata (20 seconds work, 10 seconds rest)
KB Swings/Burpee Alternated
10 rounds
6 – Tabata (20 seconds work, 10 seconds rest)
BB Complex (DL, Row, OHP, GM, Back Squat)
Do each exercise (in succession) for 20 seconds, rest 10 seconds
2 rounds