FREE W#152 march 14 2012

Today's workout is a wave of increasing reps and decreasing intensity followed by the opposite from 1 -21 and back again

1 rope ascent
11 pull ups
21 toes to bar

21 double knee jumps
11 lunge jumps/side
1 mile run

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

Tough Mudder W# 12 - February 4th 2012

Tough Mudder Short course trial

Time yourself to complete this workout

Run 1 mile in knee deep water

20 double knee jumps

20 sit ups

Swim 1/4 mile ocean

20 squats

20 burpees

Run 1 mile on land

 This is a trial run for the big course in around 9 weeks time. The skills required for this workout will transfer perfectly for the TM day. The conbination of exercises keep the body guessing, intensity is changing, heart rate is constantly adapting and so on. If you struggle with this don't work there is still plenty of time and the consistency you apple to this training will cause positive physical adaptation and results.

What you need.

Runners, bathers and knowlege of exercises...all displayed in this blog.

Skill transfere - 

Running through water is perfect resistance and the skill and strength required will keep you in good form on the day when moving through mud, water etc. Double knee jumps and sit ups are a combination of strength and endurance activities and use muscle groups that will be needed on the day for any jumping, climbing and picking your self off the floor. Swimming will be involved so learn how to swim, squats for leg strength and endurance and burpees for high intensity efforts. Finally run because at the end of this very draining event you will have to find a way to keep moving adn ticking the legs over. This is a specific training day for the big event. every day has a purpose and i will try to inform you of the results you will get from participating in each day.

27 November 2011

THE SUNDY HUNDI

100 box jumps
100 double knee jumps
100 double unders
100 lunge jumpsFor time

October 6th 2011 - Skippy the bush Kangaroo

7 rounds

1 minute x Bench press 50% of 1RM 

(1 Repetition Maximum = the most weight you can press once)

30 Bench jumps
40 Double knee jumps
50 Double unders

August 29 2011

Skill Training
Sets of 5,5,5,5,5 repetitions
Squat - Max weight that you can achieve 5 sets of 5 reps

Daily Dose
Max sets for 15 minutes

20 Horizontal Pull ups
20 push ups
20 double knee jumps