powerDOJO

CAGE Cardio A+L Workout: The BURN

Written by

Eric Wong

in

,

VIDEO DOWNLOAD LINK [MP4]
(right click and choose ‘Save As’)

Here’s a summary of what’s in this video:

  • A 3 exercise bodyweight circuit that works upper body, lower body and core
  • An explanation of the structure upon which the workout is built
  • Different concepts on progression and how to apply them to the workout I share with you
  • A chance to win my upcoming product 🙂

Make sure you watch to the end so you get everything because what we cover will help you understand the workouts and training that’s coming.

If you want to do this workout, start off at 3-4 sets with 2 minutes of rest in between, then progress it how I show you in the video. And if you do try it out, let me know how it goes!

The BURN is one of 6 workout cards included with the CAGE Cardio Bodyweight Fight Deck:

>> Click Here for UNLIMITED Bodyweight Workouts for MMA <<

 

 

Comments

43 responses to “CAGE Cardio A+L Workout: The BURN”

  1. George Avatar
    George

    IT seems to be on the verge of being Alactic.

    Reply
  2. Deep Avatar
    Deep

    My guess is this workout is a little bit more to Latic than to Aerobic, and it’s due to the timming intervals…
    Isn’t it, Mr. Wong?

    Reply
  3. Herman Kepani Jr Avatar
    Herman Kepani Jr

    I’m 56 and I teach Judo, Boxing, Maui Thai and Wrestling. This is one of the best workouts with a thorough explanation of structure and progression!

    Reply
  4. Paul roy Avatar
    Paul roy

    The burn workout is aerobic + lactic
    A+l

    Reply
  5. Joey Avatar
    Joey

    Hi Eric.

    Can this cardio A + L workout be done at the same time as a cardio A + A workout?

    If so, which one should go first ?

    Thanks
    Joey

    Reply
  6. Guillaume Avatar
    Guillaume

    I like it good stuff Thanks Eric

    Reply
  7. Allan Avatar
    Allan

    I really liked this workout it’s not to easy and it doesn’t really take a lot of room to do. I can do this in my motel rooms when I’m on the road.

    Reply
  8. Hector Bermudez Avatar
    Hector Bermudez

    Systemic A+L because of the time spent on each sequence.

    Reply
  9. Peter Avatar
    Peter

    Anerobic lactate

    Reply
  10. Jayson Leisenring Avatar
    Jayson Leisenring

    Eric,
    Great info as always. Can you give me some insight into why you did the progression like that?

    Thank you,

    Jayson

    Reply
  11. Lee Avatar
    Lee

    Glycogenic.

    Reply
  12. Drew Elborne Avatar
    Drew Elborne

    It is a balance,strength and endurance workout so it covers all the aspects
    aerobic, anaerobic. the progression is also lactic so overall it would be hard
    to put it in one catagorie.to sum up bloody good workout

    Reply
  13. Quietstorm Avatar
    Quietstorm

    Anerobic Lactate with the timed sets in seconds and rest periods. It’s like your thruster 2.0, trx, and 180s.

    Reply
  14. Yehoshua Zohar Avatar
    Yehoshua Zohar

    AL

    Reply
  15. Alejandro Avatar
    Alejandro

    Hey Eric,
    This workout will work the Aerobic+ Lactic energy system.

    Reply
  16. Darren Avatar
    Darren

    Al

    Reply
  17. Angel Martinez Avatar
    Angel Martinez

    looks like an Aerobic Hypertrophy workout since time under tension is 40 seconds,and the energy system is Aerobic Lactic, since A-Lactic does not last as long as Lactic System, looks great Eric

    Reply
  18. Joyce Avatar
    Joyce

    Aerobic Lactic (AL)

    Reply
  19. Rav Singh Avatar
    Rav Singh

    Anaerobic Lactic

    Reply
  20. kylie Avatar
    kylie

    aerobic…(but not like a marathon more like a 1500m run)

    Reply
  21. Mark Ruth Avatar
    Mark Ruth

    Anaerobic Lactic!

    Reply
  22. Fred Avatar
    Fred

    You called it a simple workout

    Reply
    1. Eric Avatar
      Eric

      Simple, not necessarily easy 😉

      Reply
  23. Phil Avatar
    Phil

    Aerobic & Lactic

    Reply
  24. John Avatar
    John

    Hi Eric,
    As the anaerobic and aerobic energy systems are generally complementary, it is the balance which is important and in this case the workout would be more aerobic than anaerobic and much more so than lactic.
    regards,
    John

    Reply
  25. Alex Avatar
    Alex

    API aerobic power interval

    Reply
  26. Dan Avatar
    Dan

    Given the high reps Aerobic and Lactic. Also the progression by reduction in rest time and increase in sets/time suggests an endurance workout which is why I say Aerobic and Lactic

    Reply
  27. tjam Avatar
    tjam

    Aerobic

    Reply
  28. Michael Van den Bossche Avatar
    Michael Van den Bossche

    Def. a Lactic Aerobic!!

    Reply
  29. Allan read Avatar
    Allan read

    Not sure but I’m not the best when it comes to pop quizzes

    Reply
  30. Helen Avatar
    Helen

    I’d say Anaerobic Lactic…

    Reply
  31. yos Avatar
    yos

    Aerobic lactic is the energy system

    Reply
    1. Eric Avatar
      Eric

      YOS – you my friend, are the winner, since you were next in terms of time to correctly guess Aerobic + Lactic as the energy systems being worked, based on my CAGE Cardio system of conditioning.

      However, I see that your email address is from Buffalo, and being from Hamilton, we had a bitter rivalry with city’s hockey players and I don’t know if I can stomach hooking you up. 😉

      J/K, when the product launches, I’ll ensure that we get your info so we can send it your way.

      Reply
      1. yos Avatar
        yos

        Awesome possum Eric! Looking forward to learning more.

        Reply
  32. Matteo Mura Avatar
    Matteo Mura

    Hey Eric,

    Thanks for the workout.

    Well, given your slow tempo and your set time length (~40″), I would say you were training the most the anaerobic lactic system.

    Reply
  33. LeRoi Avatar
    LeRoi

    Anaerobic.

    Reply
  34. Riccardo Avatar
    Riccardo

    Hi Eric,

    Nice little workout. I would say it’s a Systemic Aerobic+Lactic workout

    Reply
    1. Eric Avatar
      Eric

      Aaaand, we have a winner…

      No surprise, it’s one of my powerDOJO members!

      HOWEVER:

      Because Riccardo is an esteemed powerDOJO Kyoudai, all active Kyoudai will be receiving my upcoming product for free.

      Therefore, I’ll have to pick someone else. 😉

      BONUS – Riccardo was the only one to mention the fact that it’s a Systemic Lactic workout, which shows his advanced brain power!

      Reply
  35. Thomas Avatar
    Thomas

    Anaerobic lactic system

    Reply
  36. LeRoi Avatar
    LeRoi

    Anaerobic.

    “L”

    Reply
  37. Matt Parker Avatar
    Matt Parker

    Anaerobic Lactic

    Reply
  38. jimmy clegg Avatar
    jimmy clegg

    Oxidative

    Reply
    1. babatola Avatar
      babatola

      Hi Eric
      as a learning coach,i would say because of the rest period plus the speed in which the exercise is done, it is an aerobic workout

      Reply

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