Please critique my YMCA workout

I signed my 4yo daughter up for gymnastics at a nearby YMCA. While she tumbles with the other kids, I have about 25-30 minutes to work out. This YMCA has an upper level indoor track that over looks the gymnastics room and I would like to keep the workout there so I can check in on my daughter from time to time. For equipment, this indoor track has:

1. A 1/13 mile track
2. Kettlebells
3. Dumb bells
4. Other cardio equipment including some stationary bikes and a rowing machine.
5. TRX Suspension bands (I have never used them)
6. Battle Ropes (I have never used them either)
7. A Pull Up Bar
8. Matts, Balance Balls, etc

So I am trying to create a work out routing that I can do in about 25 minutes that complements my other fitness activities (Running, Climbing, etc). No matter what, I would like to keep some running in the activity because that's the easiest way to check in on my daughter. Note that, because of COVID 19, I have to wear a mask the whole time.

This is what I did last week:

1. 13 laps (1 mile) running
2. 20 Kettlebell Swings, 40 push ups, then 2 laps around track. I do this sequence 3 times
3. 1 lap Kettle bell farmer carry
4. 7 more laps running for a total of 2 miles.

The mask makes this a kind of anaerobic workout. I am really put of breath by the end.

Does any one have suggestions about the workout I am doing or can suggest an alternate workout? I appreciate any replies. 

That sounds great! If you wanted an alternative, check out corestrong TRX workouts on YouTube. There are climbing-specific workouts that I have found to be great/ feel very relevant to climbing fitness. There are break times incorporated into them that you could use to walk a lap and check in on your gymnast/ mini-crusher in training.

What's the point of the workout? If you're just killing time and burning calories, then this seems like a fine way to spend 25 minutes once a week. If you are hoping that this workout will actively improve some element of your climbing or running, then I don't really think it will be effective for either. For climbing, the movements and exercises are pretty irrelevant, and for running the intensity and volume seems way too low to provoke any meaningful adaptation. Personally, I would choose one or the other and devote the entire time to that practice. For a climbing focus, the trx stuff mentioned by the poster above would be great, or pull up work. For running, you could probably get some effective speedwork done in that short timeframe. As usual, ymmv.

Happy climbing!

Xan

Those KB swings and farmer carry are the only things I currently do on your list (did them this AM in fact). 

If you only have 25 minutes, I would use the TRX for rows, one arm and two. Pullup bar for sure, and the pushups(on a Bosu???) along with the KB swings. You could also use the KB to do a clean and press with a squat....I use about 20kg, look up KB clean and press with squat youtube.com/watch?v=edgKiSA….

I can't run anymore so I don't do that, but I row. 

Maybe bring a harness(to hang weight off yourself) and a portable hang board?

X C wrote:

What's the point of the workout? If you're just killing time and burning calories, then this seems like a fine way to spend 25 minutes once a week. If you are hoping that this workout will actively improve some element of your climbing or running, then I don't really think it will be effective for either. For climbing, the movements and exercises are pretty irrelevant, and for running the intensity and volume seems way too low to provoke any meaningful adaptation. Personally, I would choose one or the other and devote the entire time to that practice. For a climbing focus, the trx stuff mentioned by the poster above would be great, or pull up work. For running, you could probably get some effective speedwork done in that short timeframe. As usual, ymmv.

Happy climbing!

Xan

If you reread my original post, I am looking for something to "complement" climbing and running, not enhance or improve. What do I mean by complement?  I mean a routine that, for example, works muscles I am neglecting, aids in injury prevention, strengthens my core, burns calories so I lose a few pounds, increases flexibility, etc. I agree that the best way to improve your climbing is to climb but I doubt I can convince the YMCA to buy a Treadwall. I also thought about doing a speed routine on the track but I am worried about running over an old person.  

If you reread my original post you'd see that I didn't suggest going climbing, or anything to that effect. Rather, I suggested that the 25 minutes you have per week to spend on 'complementing' your climbing and running would be better spent by doing something that at least has the potential to provoke muscular adaptation (so it might actually complement your climbing or running). Randomly swinging some kettlebells for a couple minutes and then jogging around is a warm up, not a workout. It's not going to make you more flexible, strengthen your core, or help you in any meaningful way given the duration and frequency. You will burn some time and calories though.

But my bad, sorry I critiqued your YMCA workout. 

X C wrote:

If you reread my original post you'd see that I didn't suggest going climbing, or anything to that effect. Rather, I suggested that the 25 minutes you have per week to spend on 'complementing' your climbing and running would be better spent by doing something that at least has the potential to provoke muscular adaptation (so it might actually complement your climbing or running). Randomly swinging some kettlebells for a couple minutes and then jogging around is a warm up, not a workout. It's not going to make you more flexible, strengthen your core, or help you in any meaningful way given the duration and frequency. You will burn some time and calories though.

But my bad, sorry I critiqued your YMCA workout. 

You seem to have a very negative attitude in your posts. Do you have any constructive suggestions to make or are you limiting your response to "your workout sucks"? Given 25 minutes and the facility I described, what would you do?

Your workout is aerobic, not anaerobic. It will probably help your running, but it won't help your climbing.

Does the gymnastics area have gymnastics rings? Almost anything you do on those will be fairly climbing-specific. I'd focus on pull-ups, dips, muscle ups, iron cross, l-sits, and front levers.

Every YMCA I've been to has a solid barbell area which gets you deadlifts (learn the form, go with few reps at high weight), Pendlay rows (very climbing specific). Adding in a few push exercises (bench press, overhead press) will even out your shoulders--there's some evidence that this may prevent injuries (I'm not convinced, but it probably won't hurt).

Adam Ondra does TRX stuff so it probably has some value, but I don't know anything about it so I won't comment.

TRX can be used similar to gymnastics rings (which I'm more familiar with, but I've used both), and it's really good for core strength and muscular stability. Speaking from experience, it's great to counteract bicep tendinitis and do opposition/antagonist work. Your current workout will burn calories and help your general cardio fitness, but as others have said, it will not provide muscular adaptation. Try looking up some TRX exercises, and when using weights make sure to go for progressive overload (you should be gradually increasing the weight as your muscles adapt). Otherwise, this won't benefit your climbing in any meaningful way. Remember you only have 30 minutes, so think about which is a higher priority: running or climbing. For other exercises: weighted pull-ups (bring a harness), dumbbell shoulder press, bench press (so it's harder than push-ups), dips (if there's a place to do them).

Wow, Pete. That workout looks great! Good for you making the most of the limited time you have! 

One thing that I might consider doing differently if I were in your position would be to pick a specific area you would like to improve upon and focus the entire 25 minutes on that area. It seems like you might get more value out of your time that way, but if you want to do it your way too, that's awesome. Totally not wanting to make you feel like there's anything negative there. 

For example, if I wanted to strengthen my core and antagonist muscles I would use the TRX system and do some workouts like this. (Or find another of the dozens out there on the web, thank goodness for the internet!) TRX is also great because many of the exercises will help with overall body tension in addition to the primary muscle group you're targeting, so more bang for your buck!

If I were focusing more on flexibility, then I'd find a stretching routine for climbers, or any one that focuses on hip and shoulder mobility (the TRX can also help here) and spend the 25 minutes trying to improve that area. A nice stretching routine will help you on the wall, as you run, and is very relaxing. (And we all need a little extra relaxation in 2020, what a year! Am I right, Pete or what!?)

If I wanted to focus on running, then 50 or 100 meter repeats would be my approach because they often produce great results with a high-intensity, low-volume approach, so your limited time almost works in your favor and keeps you from overdoing it. But watch out for those oldsters though! 

Anyways, Pete, I sure hope this helps. I'm positive that you'll make the most of this time. 

X C wrote:

Wow, Pete. That workout looks great! Good for you making the most of the limited time you have! 

One thing that I might consider doing differently if I were in your position would be to pick a specific area you would like to improve upon and focus the entire 25 minutes on that area. It seems like you might get more value out of your time that way, but if you want to do it your way too, that's awesome. Totally not wanting to make you feel like there's anything negative there. 

For example, if I wanted to strengthen my core and antagonist muscles I would use the TRX system and do some workouts like this. (Or find another of the dozens out there on the web, thank goodness for the internet!) TRX is also great because many of the exercises will help with overall body tension in addition to the primary muscle group you're targeting, so more bang for your buck!

If I were focusing more on flexibility, then I'd find a stretching routine for climbers, or any one that focuses on hip and shoulder mobility (the TRX can also help here) and spend the 25 minutes trying to improve that area. A nice stretching routine will help you on the wall, as you run, and is very relaxing. (And we all need a little extra relaxation in 2020, what a year! Am I right, Pete or what!?)

If I wanted to focus on running, then 50 or 100 meter repeats would be my approach because they often produce great results with a high-intensity, low-volume approach, so your limited time almost works in your favor and keeps you from overdoing it. But watch out for those oldsters though! 

Anyways, Pete, I sure hope this helps. I'm positive that you'll make the most of this time. 

Thank you for your response. I hope this post gave you whatever it is people like you hope to gain out of making posts like this.

I would do a standard dumb-bell arm/shoulder workout (bench  press, shoulder press, row, bicep curl, tricep extensions, etc.) A nice way to work antagonistic muscles you don't work with climbing; quite complementary! Easy enough to do 4 or so sets in 25 minutes.

Pete G. wrote:

Thank you for your response. I hope this post gave you whatever it is people like you hope to gain out of making posts like this.

He got out of it the same thing you got out of posting this post. :rolls eyes: