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

Tough Mudder W# 11 - February 3rd 2012

FUN DAY


Get down to your local playground.


1/ 
5 rounds for time


400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees

2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups

Tough Mudder workout 5 - Jan 26 2012

Today's workout is ...

Helen

P1

3 Rounds For Time

Run 400m

21 Kettle Bell swings 55lb

12 Pull ups

Adjust the weight on the KB swings as necessary. 55lb = Approximately 24kg

Beginners should practise the KB swings to shoulder height and work their way up to above head before adding weight. Control and movement efficiency and safety is most important.

P2

As many rounds as possible in 20 minutes

20 Box jumps

20 Back Extensions

20 Double unders

20 sit ups

January 17 2012

Daily Dose

Todays Workout is...

Tabata 8 sets of 20 seconds with 10 seconds rest

TABATA
- Chin ups
- 2 minutes rest
- Squats
- 2 minutes rest
- sit ups

Couplet 21-15-9
Run 400m + DeadLift 70kg

January 7 2012

Warm up

TrickyFit Warm up video + Squat jumps and Handstands

Workout

5 Rounds for time

Run 400m + 30 Sit ups + 5 HSPU ( handstand push ups)

• Beginners - If your a beginner to any of these movements, scale by completing the 400m as fast as possible, reducing the number of sit ups or just holding a sit up at 45 degrees to increase muscle endurance in the abdominals and chose incline push ups to reduce the overall weight you need to push.
• Intermediate - You guys are strong enough to do just about everything you may need to sub HSPU for 30 push ups with a 10 sec handstand hold at full extension on a wall.
• Advanced - even advanced athletes will feel this workout get to them. Go hard and complete in around 8 minutes.

Cool Down

Jog 2 km and stretch out full body

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 31 2011 Daily Dose

3 Rounds for time

Run 400m + 50 BW squats + 20 Back extensions

This is a super basic task that anyone from beginner to advanced can complete.

Will take between 6 and 10 minutes for most.

October 21st 2011 - Run ya toosh off

Daily dose

3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups

October 12 2011...speed vs endurance

400m run
50 bw squats
50 sit ups

1 round

September 24

Daily dose

5 rounds for time
Squat 100kgs x 10
Run 400m