THE DISHWASHER
First you should always consult your physician before starting any exercise plan.

Here is a workout that is scalable to any fitness level.  Its called the Dishwasher.  I invented it after being inspired by the idea of metabolic conditioning and my desire to replicate the exhaustion of a tough Judo match.  For this workout you will need to head to your local track that is equipped with a Steeplechase hurdle as shown in the picture.  It is also beneficial if it has a nice turf or grass football field.  Here is how you do it:

• Warm up sufficiently (5 minute brisk walk and mobility drills)
• Begin at the goal line near the Steeplechase hurdle and do 10 Burpees
• Immediately sprint 100 yards 80-90% effort (this is why a field is helpful)
• Without rest get on the ground and do 20 situps
• After this without rest, backpedal 100 yards to the starting point
• Jog to the Steeplechase hurdle and do 15 inverted rows
• Finally jog a lap
• That’s one set

Remember the point of this is to work 80-90% effort through all the exercises until you get to the lap.  This is an active recovery period and you will probably feel like walking but don’t.  The point isn’t to run the lap in a sub one minute time, it is to not quit.  I used to tell my workout partners, “I don’t care how slow you have to go, just don’t quit!”.  In a judo match you don’t have time to walk or relax, you can lose a match due to inactivity, you have to keep going even if you are doing the zombie walk.  If you can get 10 sets of this circuit with good effort, you are in great shape!  I think we started around 5-6 and worked our way to 10.  Oh and the reason it is called the Dishwasher, its because you don’t want to eat anything before, it will clean your plate.  Have fun!


We’re all gonna make it.
©BrentMW