Workout 31/08/08

Been a bit of a lack of updates last couple of days due to having the flu and not doing any training. Have a couple more exercise demo videos of a couple of different exercises using the rings.

am session
8.5km run - this was an event part of the Adelaide Marathon Asics Running Festival, was a bit soft of me going in the shorter event after doing the full marathon last year but pulled out a 35min time and ended up 5th.

pm session
50-40-30-20-10
Double Unders
Situps

For time:-

finisher- Max Rounds in 8mins of pushups and squats, each round increase the reps by 1, ie rnd 1 = 1 squat + 1 pushup, rnd 2 = 2 squats + 2 pushups etc

Workout 27/08/08

Retribution

150 KB Swings (16kg)
150 Squats

Everytime you stop incurs a penalty of 250m on the rower, be really strict on the stopping rule ie; pause for more than 1-2 secs with the squats and get rowing

For time:-

Workout 26/08/08

400m Run
21 KB Swings (24kg)
12 Pullups

3 rounds for time :-

Finisher :- Complete 1min total L-Sit on paralettes

Workout 25/08/08

am workout - Endurance workout

3.2km run time trial

Click here to see map of one mile loop thru parklands I used

pm workout - Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 KB Swings (16kg)
50 Walking Lunges
50 Situps
50 Push Press (20kg)
50 Deadlift (20kg)
50 Thrusters (15kg)
50 Burpees
50 Double Unders

For time:-

Workout 24/08/08

5 Rounds for Time :-

21 KB Swings (24/16)
21 Situps
21 Double Unders (sub 40 squats)

Workout 22/08/08

X Thrusters
5 Pushups
5 Situps

Do one set on the min every min, X represents the min, so at 1min it will be 1 thruster, 5 pushups, 5 situps at 2min it will be 2 thrusters 5 pushups 5 situps etc etc and continue till it takes more than a min to complete a round

Workout 20/08/08

21-18-15-12-9-6-3

Dumbell Split Jerk (15kg D/Bs)
Deadlift (60kg)

For Time :-