15-12-9-6-3: - Deadlift, 1 1/2 x bodyweight
- Handstand pushups
Ten minutes of: - ring dips, 20
- standing long jump, 20
- walking lunges, 50m
Three minutes rest, then... Ten minutes of: - decline pushups, 20
- sandbag lift and press, 20
- sit-ups, 20
20 minutes, for max rounds, of: - run 4 flights of stairs up then down
- 20 pushups
- 20 kettlebell swings (20kg)
- 20 squats
Designed by Peter Trapp.
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20 minutes of intervals: - run 300m, jog 100m
- run 200m, jog 200m
- run 100m, jog 300m
Three rounds for time: - Sledgehammer, 30 (15 each side)
- Tyre flips, 20
- Tyre jumps, 10 (jump into the centre of the tyre and then over to the other side)
20 rounds: - power snatch, 1
- overhead squat, 3
In each round you power snatch the bar to the overhead position and then perform three overhead squats before returning the bar to the floor. Lift as heavy as you can and rest as long as required between sets.
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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Five rounds for time of: - 400 meter run
- 40kg overhead squat, 15 reps
Perform the following, each minute, on the minute, for 30 minutes: - 5 Pull-ups
- 10 Push-ups
- 15 Squats
10 rounds: - 100m heavy sled drag, 1/3 - 1/2 bwt (as fast as possible)
- 20 pushups
Rest for 2 minutes between rounds
This one is from Peter's twisted mind: - One round of Tabata thrusters, 40kg
- One round of Tabata pushups
- One round of Tabata kettlebell swings (2 handed), 20kg-24kg
- One round of Tabata pull-ups (jumping or kipping)
Each round of Tabata intervals is 8 sets of 20 seconds on then 10 seconds off, that's 4 minutes in total. Rest for 60 seconds after each round. Then pass out. :o)
This one's for all those who are chained to their computer all day. Read on.
21-15-9: - handstand pushups
- Front squats, 40kg
Power clean 3-3-3-3-3 Power snatch 3-3-3-3-3 Finish with 3 sets of max rep pullups.
Five rounds for time of: - Overhead walking lunges, 50 feet (2 x 12kg KB)
- 21 Burpees
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Row 5 km. Use intervals if required. Take a look at the recent Concept 2 post on the blog for some cool rower info.
3-3-3-3-3-3-3-3 Overhead squats
For time: - 100 box jumps
- 100 pullups
- 100 squats
- 100 knees to elbows
- 100 burpies
And now for something a little light-hearted - www.break.com.
100m waiter's walk, 12kg KB Rest 100m waiter's walk, 12kg KB (other hand) Rest 100m farmer's walk, 2 x 20kg KB Rest 100m farmer's walk, 2 x 20kg KB Repeat 2x.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: 1. Wall-ball, 8kg ball, 8 ft target. (Reps) 2. Deadlift high-pull, 35 kg (Reps) 3. Box Jump, 45cm box (Reps) 4. Push-press, 35kg (Reps) 5. Row (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. If you train by yourself make sure you switch stations after 60 seconds. One point is given for each rep, except on the rower where each calorie is one point. Post your total to comments. The Fight Gone Bad workout is a sample of the training we deliver to fighters and martial artists. If you are interested in fitness training for fighters, contact us for more info.
5km run. Yeah, I know, you don't like to run. Well suck it up!
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1-1-1-1-1-1-1-1 - Deadlifts Go for a new personal record (PR).
For time:
- 200m sprint
- 20 tuck jumps
- 400m sprint
- 30 push-ups
- 100m sprint
- 20 lunges
- 400m sprint
- 10 burpies
- 200m sprint
- 50 squats
Hang power clean 5-5-5,3-3-3,1-1-1 Hang power snatch 5-5-5,3-3-3,1-1-1 Split jerk 5-5-5,3-3-3,1-1-1 Do about 20 minutes of warm-up lifts prior to the workout.
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