The workout of you life - GET GASED!!
50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint
Showing posts with label sprint. Show all posts
Showing posts with label sprint. Show all posts
Thursday, 23 February 2012
Monday, 28 November 2011
November 28 2011
R1
Hill sprint (200m up and back)
21 Push ups
21 Chin ups
R2
Hill sprint
15 push ups
15 chin ups
Hill sprint
R3
Hill Sprint
9 push ups
9 chin ups
Hill sprint (200m up and back)
21 Push ups
21 Chin ups
R2
Hill sprint
15 push ups
15 chin ups
Hill sprint
R3
Hill Sprint
9 push ups
9 chin ups
Saturday, 12 November 2011
November 12 2011
3 rounds for time
Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
15 russian KB swings 24kg
Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
15 russian KB swings 24kg
Sunday, 18 September 2011
September 18 2011 - Programming special
Daily Dose
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
Tuesday, 6 September 2011
September 7 2011 - Speed kills
5 laps around a track or reserve
Consisting of:
50m Side steps + 50 burpees
100m sprint + 3min Plank
50m side steps + alternating lunge jumps 25/leg
100m sprint + 2min rest
Stretch out full lower body especially butt, hips and quadriceps
Friday, 2 September 2011
Sept 3 2011 - Beach love
Daily Dose
5 sets for best time
400m sand sprint + Push ups (sets of 50, 40, 30, 20, 10)
Rest for 2 minutes
Every 30 seconds for 5minutes
50m sprint
Recover Stretch, Fuel and cool down
5 sets for best time
400m sand sprint + Push ups (sets of 50, 40, 30, 20, 10)
Rest for 2 minutes
Every 30 seconds for 5minutes
50m sprint
Recover Stretch, Fuel and cool down
Tuesday, 23 August 2011
August 23 2011
Daily Dose
5 sets for time
Run 400m + 50 Body weight squats
Record your time to this post after you are done.
Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.
Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.
GOOD LUCK
5 sets for time
Run 400m + 50 Body weight squats
Record your time to this post after you are done.
Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.
Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.
GOOD LUCK
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