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

TM W#30 Feb 28 2012

Warm up

AMRAP 5 Minutes

5 Overhead squat

10 Turkish get ups (5 each side)

15 Ball Slams

20 Lunge press (10 each side)

21/15/9 (record your time)

Over Head squat

Chest to bar pull ups

TrickyFit FREE workouts began when I realised that people don't know how to get fit. Train like me and you will. Traditional gyms provide old methods of cardio and weights with very little guidance, instruction or advice on how intense you should go or why. My workouts are a maximal effort every time (except the warm up). Speed and load taken through full body movements will get you full body results. Have a look at sprinters, weightlifters and boxers, they all move with extraordinary power and this is through developing strength and speed. You may not want the body of a weightlifter or a sprinter and what i say to you is this. These athletes burn extraordinary amounts of calories, fat and energy in the way that they train, You don't get FAT overnight and you don't become the HULK overnight either so let's build generate some results the smart way by following TrickyFit programming. Start today if you haven't already.

TM W#28 Feb 26 2012

Heavy Push Jerk

2,2,2,2,2,2,2,2

Hypertrophy
2 x 15 Tricep extensions
2 x 15 dips
2 x 30 push ups narrow
2 x 30 shoulder press light

5km time trial - Running






The 5 Essential People Skills
by Dale Carnegie
An Excellent read.

TM W#27 24th Feb 2012

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

TM W# 26 Feb 23 2012

21 -15- 9

Back squat 100kg
Handstand Push ups

TM W#25 Feb 22 2012

Today Workout is...

5 Rounds for time

300m Run
20 box jumps
20 lunge  jumps
20 double knee jumps

Rest between rounds = 60/90/120/150 seconds respectively per round.

TM W#21 Feb 16 2012

Double Day

Morning/ (if possible at least 3 hrs before next workout)

Heavy strict chin ups

8sets x 3 reps @ BW + >20kg

Body weight chin ups + 20kg or more of extra load

Afternoon/ Evening


Metcon - metabolic conditioning


30 minutes - Complete 1 round of the following exercises on the minute.

(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)

5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls