FREE workout 144 March 5 2012

Interval sprints

100m sprint + 30 sec rest

200m sprint + 30 sec rest

300m sprint + 60 sec rest

400m sprint + 60 sec rest

600m sprint + 90 sec rest

800m sprint + 90 sec rest

1500m sprint + 120 sec rest

800m sprint +90 sec rest

600m sprint + 90 sec rest

400m sprint + 60 sec rest

300m sprint + 60 sec rest

200m sprint + 30sec rest

100m sprint + 300sec of light jogging

Stretch out and eat healthy

December 14th 2011

Daily Dose

Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.

How it works

5 Rounds for time -

Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.

Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.

Together this is a mean combination. Have fun with it

TrickyFit

December 9th 2011

Anaerobic speed day 

Warm up

Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.

Workout

6 x 100m
4 x 200m
2 x 400m
1 x 800m

Cool down - Stretching

October 11th 2011 - Don't burp at the dinner table

5 rounds

200m sprint
6x burpees
6x sit ups