haha, yes, yes they get ‘smashed’.
Also try the following with a med ball
time limit could be 60sec, 2min for fitter and if that length of time fits in your training.
from a squat position touch the med ball to the floor, explode up and off the floor “jump” and at the apex of the jump, throw the ball as hard as you can to the floor, as the ball raises into the air and just starts to fall, re-grab the ball and go down with it, squat style and your back to the start, REPEAT over and over.
Count the reps - creates challenge by counting reps
increadibly hard, i normally leave this till last for my clients, as mostly they are too stuffed after a real hard set to do much else…
an example of when to use, 300-400m rep training but cant go outside - creates lactic
i should make a dvd on some of this stuff?