A Circuit With Coach Dos

Workout In Progress


“But it’s cooo-ooold out,” I say as the door to the garage creaks open.

“I’ll keep you warm with a weighted vest,” replies my friend Robert dos Remedios, MA, CSCS, director of speed, strength and conditioning at College of the Canyons in Santa Clarita, Cali., and renown author of Power Training and Cardio Strength TrainingHe flips over the sign on the doorknob that reads “Stop: Workout in Progress.”

It’s on.

I’m crashing at the Dos Remedios household this week, killing a few days between writing jobs. It’s cold here right now. Not legitimately cold, as it is in Minnesota, but cold enough to provoke these slightly hysterical weather reports. It is cold enough.

If you know Coach Dos, as he is affectionately called, you know he likes to train, and train hard. He calls his garage gym the House of Pain., or HOP, and his neighbors rubberneck as they pass by, peering up the driveway at the mayhem often spilling out into the yard.

Today we do the followin 12-exercise circuit. We do each drill with full intensity for 15 seconds, then rest for 45, for three rounds + bonus exercise selected by your workout partner. We do not stay cold for long.

“I know I don’t have to tell you this, but I have to tell a lot of people: In order for 15 seconds to be enough work time, you have to use a heavy weight and maximize reps during that time,” he says. “Don’t cut work time short, and don’t slack.”

I slip on a 10-pound Hyperwear vest (these vests fit better than any others I’ve used), and Dos zips up a 20-pounder. Now we are ready. As we move through the circuit, we compare number of reps at each station to hold each other accountable. Neither of us struggles to find enough intensity. We do struggle for breath.

Note: Moving from jump-rope double-unders to Ultimate Sandbag water-bag cleans gets nasty. Perform the workout in a weighted vest if you like it extra nasty. Again, use challenging weights to make those 15 seconds really matter.

Exercise 1: Banded Kettlebell Swings
Exercise 2: Kettlebell Figure 8s 
Exercise 3: Jump-Rope Double-Unders
Exercise 4: Water-Bag Power Cleans
Exercise 5: Moving Planks
Exercise 6: Two-Hand Kettlebell Flips
Exercise 7: Heavy Jump Rope
Exercise 8: TRX Rip Trainer Slapshot, Side 1
Exercise 9: TRX Rip Trainer Slapshot, Side 2
Exercise 10: Hands-Elevated Clapping Pushups
Exercise 11: Water-Bag Lunges (alternating sides)
Exercise 12: TRX Face Pulls
Bonus Exercise at the end of round 3: I picked water-bag cleans for Dos, and he selected double-unders for me. (Jerk.)

If you want more Dos-ercise, I highly recommend you seek out his new video compilation with Wil Fleming, Power Evolution, for 65 of their favorite power-building exercises with a whole host of different implements, plus the know-how about when and how to wield them.

Power Evolution


Author:Jen Sinkler

Fitness writer and editor, workout connoisseur, meditator, proponent of spandex, former rugby player; never, ever without lip gloss.
Comments: 2

2 Responses to “A Circuit With Coach Dos”

  1. #

    Hellz YEAAAAAAH! What a week this is gonna be =o)

  2. I am dying laughing at the LA weather forecasts. Its so true though. Being a native Californian myself, my husband always makes fun of me when I am layered and bundled up when its 60 out. Right now its 25 def in Vegas and I’m wearing more clothes than an Antarctic explorer does ha ha ha ha. So yeah, Californians are so spoiled by weather and so weak when it comes to “cold”

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