Here's a workout I've tried a couple times now that I like. I apologize, but it does call for a C2 rower, although you could simulate the fatigue with a 20-second all out exercise bike sprint (on a Schwinn Airdyne would be even better). Still, your gym may have a C2. Check the dusty, unused corner of the gym reserved for pieces of equipment that cause real misery.
Anyway, the workout probably doesn't seem like much (and maybe it's just that my off-season conditioning slide is worse than I thought):
- 100 meter sprint on the C2 (I do it in 18 seconds)
- 10 max. speed/jump burpees
- Rest as long as you want
- Repeat 10 times (I only did 5 today)
By round three I could feel the burn in my legs, and round five was pretty darn uncomfortable. Surprising, given how much rest I was allowing myself. I think what made it so hard was giving a true maximum effort. I can't pull 100 meters any harder, and on the burpees I made a concerted effort to (a) do them as fast as possible and, this is key, (b) jump as high as possible with each jump.
I don't know if you're like me, but when I do burpees I tend to short-change the jump in favor of getting the reps done faster (after all, more time in the air hurts your reps/minute). Burpees with a max. effort jump torch the legs in a hurry (and they are already fatigued from the C2 sprint).
Anyway, give it a shot, report back!
