Here is a sample conditioning circuit you can do do get lean and conditioned. All you need is a tire, sledgehammer and some space. This is the type of conditioning athletes (and everyone) should do. Long runs or mind numbing sessions on the stair master are NOT gonna get you athletic. High intensity training is vastly superior to long, slow cardio sessions, both in terms of how fit you will get and how much fat you will burn, plus its way more fun!
Just remember what Jim Wendler says about conditioning ''If its awesome do it, if your grandmother can do it. Don't.''
GENERAL WARM UP
High knees, leg kicks, shorts sprints working up in speed. Simple stuff, just get you self warm and ready. Don't be an idiot an skip the warm up and then wonder why you hamstring is super tight.
1) Tire flip 3 sets 5 reps
2A) Tire flip 3 reps
2B) sprints - 30m and back this circuit is done 3 times.
2C) Tire flip 3 reps
3A) Tire flip 10 reps
3B) sledgehammer slams 60 reps this circuit is done 3 times
(see video at 6.37 for the different slams used)
4A) Tire flip 4 reps
4B) Sprint 30m and back this circuit is done 3 times
4C) sledgehammer slams 60 reps
That workout took about 30 minutes and by the end I was absolutely spent. Not only was it great for overall fitness, My entire body was trained. The tire flips hit the whole posterior chain as well as teaching explosiveness and hip drive. Two crucial things for athletes, especially those in combat sports.
The tire flips to sprints help replicate a situation in a game of rugby or american football. You are fighting against the resistance of the tire (a scrum/ruck in rugby or a blocker in football). You then sprint, change direction and sprint again (i.e chasing the ball carrier) before you again meet a resistance you must overcome (make the tackle)
Sledgehammer training teaches you to use force and beat the shit out of something (a nice relief for an office worker stressed about his boss) plus the core gets hammered.
Give this type of conditioning session a try! if your gym doesn't have these pieces of equipment my advice is to find a better gym!