极限燃脂循环：可怕的百码训练
概述
AthleanX 的 Jeff Cavalier 推出”可怕的百码训练”（The Horrible Hundred）——一项户外circuit training训练，跨越100码，连续完成五个动作，动作之间不休息。该训练被设计为高强度conditioning循环，可在短时间内完成。对于没有完整100码空间的人，也提供了改良版本。
要点
- 动作之间不休息 — 五个动作连续进行，以达到最大训练效果
- 完整循环覆盖100码（每个动作20码），最后冲刺100码返回起点
- 循环共重复3至4次，完成整套训练
- 小空间适配方案：若只有20码的空间，每个动作完成20码后立即以下一个动作返回；将最后的冲刺替换为20码折返跑重复5次
- 该训练属于 AthleanX 的**“爆发式体能训练”（burst conditioning）**理念 — 无需长时间健身，即可获得高强度训练效果
- 五个动作均为向前移动完成，与固定位置的循环训练相比，形式独特
动作详解
循环由五个连续的移动性动作组成，每个动作覆盖20码：
1. 熊爬（Bear Crawl）
- 目标肌群：核心、肩部、股四头肌、全身稳定肌群
- 动作要领：以四肢着地姿势（手掌和膝盖）开始，持续向前爬行20码
- 节奏：匀速移动，不停顿
2. 鳄鱼走（Alligator Walk）
- 目标肌群：胸部、肩部、肱三头肌、核心
- 动作要领：贴近地面，单臂前移的同时对侧身体同步跟进 — 缓慢、有控制地贴地爬行
- 关键细节：全程保持身体尽可能低
3. 侧向滑雪跳（Ski Hops）
- 目标肌群：腿部、臀部、侧向稳定肌群
- 动作要领：左右侧向跳跃，同时向前移动20码
- 动作模式：持续侧向弹跳并保持向前推进
4. 平板撑前行（Walk the Plank）
- 目标肌群：核心（腹肌）、肩部
- 动作要领：从plank姿势开始，双手向前走行以覆盖20码 — 类似军事匍匐前进
- 训练目的：循环中以腹肌为主要训练重点的动作
5. 旋转深蹲（Rotating Squats）
- 目标肌群：股四头肌、臀部、髋部
- 动作要领：向外跨步，下沉至深蹲，旋转/转体，再次下沉至深蹲 — 移动20码过程中重复进行
- 动作模式：每次重复包含跨步、深蹲和转体，然后进行下一次重复
冲刺返回
- 完成全部五个动作（共100码）后，全力冲刺返回起点100码
- 改良版本中，以20码来回折返跑代替，完成等效距离
涉及概念
- circuit training
- burst conditioning
- bear crawl
- plank
- bodyweight training
- HIIT
- lateral movement training
- conditioning workout
English Original 英文原文
Xtreme Fat Burning Circuit: The Horrible Hundred
Summary
Jeff Cavalier of AthleanX presents “The Horrible Hundred,” an outdoor circuit training workout covering 100 yards across five consecutive exercises with no rest between movements. The workout is designed as a high-intensity conditioning circuit that can be completed in a short time. A modified version is also provided for those without access to a full 100-yard space.
Key Points
- No rest between exercises — all five movements are performed back-to-back for maximum conditioning effect
- The full circuit covers 100 yards (20 yards per exercise), finishing with a 100-yard sprint back to the start
- The circuit is repeated 3–4 times total for a complete workout
- Shorter space adaptation: If only 20 yards is available, perform each exercise for 20 yards and immediately return with the next exercise; replace the final sprint with a 20-yard shuttle run repeated 5 times
- The workout falls under AthleanX’s “burst conditioning” philosophy — delivering intense results without lengthy gym sessions
- All five exercises are performed traveling forward, making the format unique compared to stationary circuit training
Exercise Details
The circuit consists of five consecutive traveling exercises, each covering 20 yards:
1. Bear Crawl
- Target muscles: Core, shoulders, quads, full body stabilizers
- Form cues: Start on all fours (hands and knees), crawl forward continuously for 20 yards
- Pace: Move steadily without stopping
2. Alligator Walk
- Target muscles: Chest, shoulders, triceps, core
- Form cues: Get low to the ground, advance one arm and the opposite side simultaneously — a slow, controlled ground-level crawl
- Key detail: Stay as low as possible throughout the movement
3. Ski Hops (Lateral)
- Target muscles: Legs, glutes, lateral stabilizers
- Form cues: Hop laterally side to side while traveling forward 20 yards
- Movement pattern: Continuous lateral bounding with forward progress
4. Walk the Plank
- Target muscles: Core (abdominals), shoulders
- Form cues: Begin in a plank position and walk hands forward to cover 20 yards — described as similar to a military crawl
- Purpose: Primarily an ab-focused movement within the circuit
5. Rotating Squats
- Target muscles: Quads, glutes, hips
- Form cues: Step out, drop into a squat, spin/rotate, drop into a squat again — repeat while traveling 20 yards
- Movement pattern: Each rep involves a step, squat, and rotation before the next rep
Finishing Sprint
- After completing all five exercises (100 yards total), sprint back the full 100 yards
- In the modified version, substitute with a 20-yard back-and-forth shuttle for the equivalent distance
Mentioned Concepts
- circuit training
- burst conditioning
- bear crawl
- plank
- bodyweight training
- HIIT
- lateral movement training
- conditioning workout