You have 30 minutes to see how much distance you can cover:

• Running OR
• Rowing OR
• Riding a bike.

Only do one of these unless of course you have lots of free time, are a nutcase and want to really punish yourself. Make sure you write your result down!! You are keeping a diary are n't you? If not start one today.

Have a clock available. Every minute on the minute complete:

• Pull-ups x 5
• Push-ups x 10
• Squats x 15

How many minutes can you do? Ultimately aim for 30.

Enjoy!

Today you might receive a visit from Mr Pukie. Push yourself during this workout.
Head down to the local track or sports oval and perform the crossfit warm-up (CFW) for 3 rounds.
Then for maximum rounds in 15 minutes:

• Overhead Squat x 10 (Olympic bar & bumpers/sandbag/kettlebells)
• 400 metre sprint.

Record how many rounds you complete.

Enjoy the sunshine. Go for a relaxed walk or read a book outside.

Am I a BIG believer in the deadlift? You bet I am. If you avoid the deadlift you are not serious about your training. Today I want you to do heavy deadlifts supersettted with weighted pull-ups (use a dipping belt with a chain & kettlebell) . The moment you finish lifting go to that bar and pull-up.
You are to do a total of 5 sets with 3 minutes rest between sets. Make sure you warm up properly before hand.

• Heavy Deadlift x 3
• Weighted pullup x 3
• Rest 3 minutes
• REPEAT

If you can not do weighted pull-ups just use your own bodyweight and do more reps (but not to failure-keep some reps in you).
Heavy means just that. You should be thrashed by the end of this session if you push yourself.

Go down to your local athletics track or oval and do a good warmup including 2 rounds of CFW.
Then complete the following:

• 3oom sprint & 3o free squats-walk 100m recovery
• 4oom sprint & 40 free squats-walk 200m recovery
• 500m sprint & 50 free squats-walk 300m recovery
• Finish session with a 200m sprint.

For time complete the following:

• Kettlebell swings x 50 (20-24kg)
• One arm k/bell snatch x 25 each side (20-24kg)
• Pull-ups x 50
• Wall shots x 50 (throw medicine ball for height against wall)

Yep that means you! Take the day off. You can train tomorrow.

Today you get to improvise. You also get to try something a bit different.
You will walk one mile or 1600m as fast as you can carrying a heavy load. Sound easy?
You can tackle this two ways. Either fill a backpack with sandbags,weight plates wrapped in towels or even scrap metal,bricks-whatever. Aim for 20-40kg. The other option,which is harder, is to bearhug a heavy punching bag, sandbag or water filled beer keg and walk until it literally falls out of your arms. Again for the same distance. Try not to drop it onto your feet!
Think you are crossfit? Try this. Time yourself and retest again in the future.
The neighbours will think you are insane. Local joggers might even run into a lampost as they watch you. Good. Enjoy the challenge.

Warm up thoroughly then do 8 x 3 sets of overhead squats. Rest well between sets.
Aim to go as heavy as you can without sacrificing form.

How many dips can you do in 20 minutes?
Do regular body weight dips between bars or if super fit between rings.
Set the stop watch and go for it!
Finish with a total of 50 reps (each arm) of the Turkish get-up using a 8-12kg kettlebell.

I think you have earned it!

Today do one of the following:

• Run for 0ne hour
• Row for one hour
• Walk up hills for one hour
• Ride up hills for one hour

3 rounds for time:

• Heavy tyre flip x 10 (or Deadlift)
• Heavy farmers walk 200 metres
• Sledge hammer on tyre x 20 OR clapping push-ups x 20
• Sandbag clean & press x 5
• Sprint 50 metres
• REPEAT

Let's celebrate the end of the working week with Angie.

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats

Time yourself. How fast can you do it?

Make sure you take today off to allow yourself to recover from this weeks training.
If the sun comes out go for a relaxed lunchtime walk.

Do a thorough warm-up including jogging, CFW & some sprint drills.
Then:

• 300m hard, 100m recovery
• 200m hard, 2oom recovery
• 100m hard, 300m recovery
• 100m hard, 300m recovery
• 200m hard, 200m recovery
• 300m hard.

Recovery can consist of walking or jogging. Jogging is preferred.

Do 6 progressively heavier sets aiming for maximum weight on the last set.

• Front Squat-6,5,4,3,2,1.
• Snatch-6,5,4,3,2,1.

*DO NOT use weights that are so heavy your technique & safety are compromised!

Warm up thoroughly and then complete 4 rounds of this circuit for time.

• Overhead kettlebell lunges-20 metres (8kg-12kg)
• Burpies x 20
• 100m sprint (50m up and back)

Join our discussion forum and learn more from our community.

3 rounds for time:

• 400 metre run
• 21 x kettlebell swings
• 12 x pull-ups

Really challenge yourself today. Tomorrow you get to rest.

Are you ready to fight? Slip on the gloves and push yourself hard today.
After a good warm-up I want you do 3 rounds of the circuit below.
Repeat x 3 and then rest 30 seconds. Clear as mud?

• Hit the heavy bag for 20 seconds
• Immediately follow with 20 seconds of fast squats
• Drop to the floor and do push-ups for 20 seconds
• Bag
• Squats
• Push-ups
• Bag
• Squats
• Push-ups
• REST
• Repeat the above circuit twice more

Folks I was going to give you a powerlifting workout today but that can wait. This morning driving to work I remembered a session I did a few weeks ago. Because I know that crossfitters like pain and suffering I want you to try this. Let me know what you think...

• CFW repeated twice
• Kettlebell swings light weight 30 reps
• Load up deadlift bar to 60% of your one rep max, chalk your hands, set the watch and begin the Tabata session. 20 seconds lifting with 10 seconds rest repeated for 8 rounds. Be very strict with the times.

We suggest you have a rest today. Tomorrow will be a hard session.
Perhaps you could review your training diary and check how you are progressing.
You are keeping a training diary aren't you?

Today you get to enjoy the great outdoors again with a 5km run. Try to find a scenic cross country route, preferably with some rolling hills. Run "fartlek" which is a Swedish term for "speed play". Make it fun for yourself. Surge as the mood takes you. Attack a few hills, jump some logs and low fences. Finish tired but not exhausted.

Do the CFWU (crossfit warm-up) 3 times and then do some relaxed strides and sprint drills for no longer than ten minutes.

Complete the following circuit twice for time:

• Alternate one legged hops for 20 m-total 120 metres.
• Standing long jumps for max distance x 5
• Squat jumps x 10 (squat down low & explode up)
  
• Heavy medicine ball throw x 5 for distance-jog to chase.

Really push yourself on this circuit with minimal rest throughout.
Your central nervous system will be fried afterwards.

10 rounds for time:

• Ring Dips x 10
• Ring Supine Pull-ups/Rows x 10
  
• Kettlebell overhead lunges x 10

Scaling: replace ring dips with bench dips or standard bar dips. Replace ring supine pull- ups with kettlebell rows or supine pull-ups from a fixed object (e.g a fence)

A well deserved rest today!
Why not go to the Vic market or somewhere similar and buy some good fresh ingredients. Go home,put a C.D on and cook up some nutritious food for the week.
Remember planning your meals and being prepared can help you stay on the right track.

Have you been rowing lately? Today you get to test yourself with 5 minutes of all out effort. Let's see how much distance you can cover. Just to make things even more interesting you get to do Sumo Deadlifts afterwards. How many reps can you complete in 5 minutes? Use 70% of your one rep max. Don't forget to write your results down!

The workout:

Concept 2 Rower-Maximum distance covered in 5 minutes

NO REST

Sumo Deadlift-Maximum reps using 70% 1RM in 5 minutes

Got a sandbag? If not make yourself a strong sturdy sandbag (weight 15-20kg-or more) and make sure it is secured so it doesn't leak.

Complete the following circuit 3 times FOR TIME.

• Sandbag Swing x 20 reps-using 2 hands, grip end and swing as you would a kettlebell
• Sandbag Overhead squat x 20 reps-clean to shoulder,press overhead and squat!
• Sandbag Turkish Get Up x 10 reps per side-either overhead as you would a kettlebell OR resting bag on shoulder.
• Sandbag Farmers walk x 50 metres per hand.Grab the end in one hand and walk FAST-swap hands.

Three rounds for time:

• 400m run
• Ball slams, 4kg, 20
• Pull-ups, 15
• Burpies, 10