The Magic 50



By Ross Enamait - Published in 2005





The Magic 50 is one of many routines contained within the Infinite Intensity training manual. The workout is listed below.


Perform 5 circuits of the following:

• 5 Dumbbell Snatches Per Arm
  
• 5 Dumbbell Swings Per Arm
  
• 10 Burpees
  
• Rest 60 seconds and repeat
  

Continue until you have performed five complete circuits. Limit rest to
60 seconds or less between each circuit. Advanced athletes will work
through the entire routine with minimal rest.

The total workout consists of 50 dumbbell snatches, 50 dumbbell swings,
and 50 burpees. This routine is brief, yet extremely intense. If the
workout does not pose an adequate challenge, you should increase the
weight of your dumbbell. More iron always equals more intensity.

You can use one or two dumbbells for this routine. Certain individuals
may snatch much more weight than they can swing. In these instances,
you can set up two side-by-side stations. The heavier dumbbell will be
used for snatches. You will then side step to your second station and
perform swings with the lighter dumbbell.

If you do not possess a considerable strength difference between
snatches and swings, stick with one dumbbell. It will allow for a
faster transition between movements. Whether using one or two
dumbbells, choose the heaviest load that you can handle. The key to
this workout’s success is to move from one exercise to the next, as
fast as possible. If you use two dumbbells, limit time between
movements.

You will start by snatching the dumbbell five times with each hand.
Start with your non-dominant hand (ex. left hand snatch x 5, then right
hand snatch x 5). After completing the snatches, perform five dumbbell
swings with each hand (no rest between movements). Quickly drop the
dumbbell and perform 10 explosive burpees. Focus on maximum exertion
with each effort.

Recover quickly and continue with another pass through the circuit. At
the conclusion of five circuits, your heart will be beating like a
drum. Continually challenge yourself to reduce the total time required
to complete the circuit. This routine will do wonders for work capacity
and explosive endurance.

Conditioning workouts need not be lengthy. Intensity is much more
important than the duration of the workout. For example, one boxer may
jog for 40 minutes to satisfy his “roadwork” requirements. The athlete
who stays home and performs The Magic 50 routine will finish his workout in half the time. He will achieve far more benefits from this brief circuit.


As Napoleon Bonaparte once said, "Never interrupt your enemy when he is making a mistake."


When you step inside the ring, your opponent is the enemy.


This workout can be performed 1 to 3 days per week depending on your
condition and weekly workload. This workout is just one of many that is
featured in the Infinite Intensity text. A complete 50 day program is also included, with details on how to construct a routine specific to your goals.





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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.com
http://www.rosstraining.com/articles/themagic50.html