Gym Jones is a gym located in Salt Lake City, Utah. Its fame is in part due to the role it played in training actors for films such as "300" and "Repo Men." Gym Jones training programs make use of many unique and innovative exercises that borrow from many different disciplines.
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Gym Jones was founded by Mark Twight, who had a previous career as a professional alpinist. Gym Jones' philosophy is that training in the gym must provide a strong foundation for activities outside the gym. To provide this foundation, exercises should closely match the metabolic and structural requirements of the activity. For this reason, different athletes, while following the same principles, train with different methods, depending on the activity. For example, cyclists and mountaineers might train in the same space as combat athletes, using similar exercises, but the overall programs are applied differently.
Renegade Man Makers
Renegade man makers is a compound exercise that combines a burpee, a renegade row, and a clean and press. Perform the exercise with dumbbells, beginning with them overhead as in the end of a military press. Squat down and plant the dumbbells on the ground next to your feet. Like a burpee, kick your feet back into a pushup position. Alternately lifting the dumbbells to your chest in a rowing motion is a renegade row. Perform a pushup, then kick your feet back to a squat. Stand up and lean the dumbbells to your shoulders, then press them overhead.
The glute-ham developer, or GHD, is a specialized bench that supports you at the hips and holds your ankles down. When prone in the GHD, you can train your lower back and hamstrings by performing back hyperextensions and glute-ham raises. Lying supine in the GHD allows you to perform full range-of-motion situps. Gym Jones popularized GHD presses, where you are supine as if for situps but hold your body parallel to the floor and perform presses. This combines the bench press and a static core exercise.
The tabata interval training protocol was developed by CrossFit trainers. It calls for 20 seconds of high-intensity work followed by 10 seconds of rest, repeated eight times for a total of four minutes. This workout chains together four-minute intervals of five different movements, such as pushups, pullups, squats and machine rows. Gym Jones took the idea further, increasing the challenge of the protocol by requiring you to spend the rest period in a compromised position such as the bottom of the squat, or holding the top of a pushup, rather than actually resting.