Workout of the Week

Dragan

Right, here is a quick blast through the rules of this particular thread. The idea came about as a way to create a nice sense of shared endeavour so.....

1) Respect other peoples efforts - I might do a Workout of the Week in 15 minutes. You might do it in 10, or 20. It doesn't matter. What matters is how hard you work and if you happy with your effort. Times can be improved upon.... and will be. Taking shots at someone elses time will get you banned. Duration will depend on how badly you mess up.

2) No discussion of form/technique etc. Take it do a different thread. This thread is for the Workouts themselves and for people to post there times and brief thoughts on the workouts. Feedback about what was hard, easy etc will help us to structure future workouts so please provide some.

3) Scaling. Scaling is making the workout harder or easier depending on your abilities. For example, with the below, if you can do pushups all day then scale the number up. If you deadlift is weak then scale the number down. JUST DON'T ROB YOURSELF of a tough workout. Make it hard, make yourself work.

4) Honesty. It's the net, you can claim to have done whatever you want so we are trusting you to be honest about your times. If your not then at some point you could end up in the same gym as another poster and be found out. A lack of credibility would suck, so just be honest.

Here you go folks, it's our first workout of the week! Scale up or down as you need to.

3 Rounds for Time!
Bodyweight Deadlift x 10
Push Ups by 20
Plank by 30 seconds
Hindu Squats by 20
Farmer Walk with 50% Bodyweight by 10 paces, turn, 10 paces.

Just so you know it's already been done in 12:10 seconds by someone with the following stats

27/female/64 kilos/5'2"

So if you want to post your own stats and times after you complete it that would be great.

JayRoc

DL's: 100kg x 10 (Scaled up)
Push-ups x 20
Plank x 30secs
Hindu Squat holding a 10kg plate at arms length x 20 (Scaled up)
Farmers Walk with 42.5kg DB's, 10 paces, turn, 10 paces (Scaled up).

X 3.

Male/29/83kg/5'10", time 10 mins 1 second.


I didn't give this workout enough credit, to be honest. The first round was easy enough, I did it in just over two minutes, but then it all got quite difficult!!
It may have been because I did this first thing in the morning, but I was feeling a little green around the gills for a good half hour afterward.
The hardest part was the Hindu Squats, simply because holding that 10kilo plate up was killing my shoulders and causing me to lose my balance, I had to stop and re-set a couple of times on the last two sets.
The easiest was the Farmers Walk.
The weight was as much as I could have really held on to, but I should probably have done more steps, maybe 15 or 20 each way.


Nice work, D.

Dragan

Deadlift 105 kilos for 10 reps
Pushups 20 reps
Bridge for 30 seconds
Hindu Squats 20 reps
Farmers Walk at 90% of Bodyweight for 10 steps, turn, 10 steps

Male 6'3 105 kilos, 25 years old.

Time : 9 mins 12 seconds.

It was tough. Tips that helped me were to have my stopwatch RIGHT under my face for bridges. When your counting and your breath is hammering you will count breaths, not seconds. Be wary of that.
I was happy enough with everything except the Hindu's. I wanted to scale up with weight but my knee was having none of it. Still though, i could do them well enough despite the bandy knee.

Damn near kissed the clown at one point ( Crossfit speak for puked ). Why, because i was hammering it out as i set my target time for 7 to 8 mins but messing around with the Hindu's and having to run over to the bin ( in case i puked, it ain't polite to puke on the floor! ) cost me just a little. I might have come in sub 9 but never sub 8. Oh well!!!! Next time i will have the bin beside me just in case.

In case anyone wants to know this WILL be a benchmark workout, so expect it to pop up in conjunction with other workouts to make sure we are all improving. Good fun. Next weeks is going to be, well...... you'll see.

justsomebloke

ok as I forgot what hindu squats where, ye I'm a dumbass:rolleyes:

so it was

deadlift 90kg
pushups 20
bridge 30 secs
body weight squats 20
10 pace farmers walk and then back with 30kg DB's

for 3 rounds

time 7min5sec

male: 90kg: 27 going on 12

Thoughts none, this however was due to the lack of blood still left in my brain come the end of it, quite enjoyable though

Dragan

Workout of the Week 03/04/07 :

"The Grind"

As many rounds as possible in 20 mins :

5 Powercleans with 60kilos ( scale accordingly )
10 Push Ups
15 Sit Ups ( hook feet under the bar )
20 Free Squats

Notes : If you haven't done powercleans yet with any substantial weight then use an empty Oly Bar and do for 10 reps, not five.

t-ha

"The Grind"

5 Powercleans with 40kilos
10 Push Ups (scaled up to 15 after 9 rounds)
15 (Jacknife) Sit Ups
20 Free Squats

Rounds completed in 20mins: 12

Thoughts: nice, I'd scale the push-ups to 15 from the start if I was doing it again. Started a little slow, then sped through most of 7 rounds from 5 - 15mins and then slowed down a bit towards the end. By the end I was glad I went for the lighter power-cleans (I'm still trying to get the form down perfect & haven't done them in a long time 'cos I was doing shoulder re-hab) - they are the aspect that started to slow me down.

Didn't puke & was fairly happy with the number of rounds I got. I think maybe I could've got 13 if my life depended on it, or if I'd had a cup of coffee or something before-hand, but over-all I was happy.

It was a nice, short, energising session & I was a bit wobbly afterwards.

0utshined

Only got a chance to do last weeks workout today but really wanted to try it out.

Deadlift 90.5 kilos for 10 reps (scaled down)
Pushups 20 reps
Bridge for 30 seconds
Bw Squats 20 reps
Farmers Walk at 50k (25K dbs) for 10 steps, turn, 10 steps

Time : 2 rounds in 13:05
3 rounds in ......27:15!!!

Time is a bit cak but definitely found it challenging. After doing it I reckon I need to step it up a gear in regular workouts.

Thoughts : I don't usually rush it when I lift weights and am quite liberal with rest times between sets so I was interested in how I'd do. Well now I know. I was shattered after round 2 and was gonna call it quits at that but I figured in for a penny in for a pound and pushed myself to get the third one done.

I could say I enjoyed doing it but that'd be a lie, I didn't. I enjoyed having done it about 20 minutes after I finished.

I found the hardest part to be the push ups actually which was sort of surprising. If\when I do it again I'd increase the deadlift a little and the farmers walk quite a bit. I'd need to get some more weights in first, I had all I have split across the BB and DBs as it was. I took the tip for the bridges and had the watch under my face. I think it must be broken because that last round went veeerrry slowly. Oh yeah, did bodyweight squats instead of hindus because I don't really know them.

Looking forward to doing or rather having done this weeks workout come the weekend. And to anyone one the wall on this one you owe it to yourself to give this a shot.

c - 13

22/M/95KG/6ft

Deadlift 80KG for 10 Reps (Scaled Down)
Pushups 20 reps
Plank for 30 seconds (Had to change to bridge in 3rd Round)
Hindu Squats 20 reps
Hang From Chinning Bar 30 Seconds (Substituted for farmers walk)

Total Time 21:57

I'm not very happy with the time, I was aiming at sub 20 mins.
Challenging workout overall, wasnt doing bad for the first round or or half of the second round then it all went a bit pear shaped, found the plank tough and had to substitute for a bridge for the last round. I couldnt think of anything else to substitute for the farmers walk so I subbed in a Hang from bar instead.

Loooking forward to this weeks workout now (Thursday).

Dragan

The Grind

as many rounds as possible in 20 mins :
5 Powercleans with 60kilos
10 Push Ups
15 Sit Ups
20 Free Squats

Rounds : 9

Thoughts : The Squats slowed me up big time because of my knee. It was very depressing as my legs would not be tired but i would have to stop to let the pain in my knee dissapate. It is not at all sore now, just at the time. Highly annoying as i could have done better if not for that. I was absoultely toast by the time i was done this and spent a good 5 mins just lying on the ground in Westwood, sucking air. Great workout, your looking at another benchmark so get used to it.

Oh yeah, for the last 3 rounds the Power Cleans were ridiculous painful.

Ph3n0m

Hindu squats
http://www.youtube.com/watch?v=FeyFrc2B1JU

wasabi

Had a go at this one today, managed 6 rounds + 5 cleans.

Used 32.5 kilos on the cleans. I should have read this one more carefully, as I was doing full cleans as opposed to powercleans, which probably slowed me down a bit. The price of stupidity

Also, this was following a heavy deadlift session which didn't help either. Excuses excuses

Kickass workout, thank you Dragan!

Stats 27/F/63.5kg/5'2".

Dragan

"Move Your Mass"

Rowing Machine Tabatha Intervals :

For the first stage you want to build up the watts until they are equal to your weight in lbs. Then row at that intensity for 20 seconds. Your rest period is a 10 second break when you glide ( very slow, rows) and then in your next session you add 15 to the watts. You need to do this for 8 sessions ( including the first one ) each time taking 10 seconds break and adding 15 watts to the next interval. Use good form and technique and then warm down by taking 20 watts from each of 6 sessions after you reach your maximum session.

If you cannot continue to add the 15 watts to each session then keep the highest intensity you can until the warm down.

Once you have complete "Tabatha Watts" then load an Oly bar with 70% of your body weight and place it near a chinning station. Then do the following.

Stage 1. Chins 5, Press 1
Stage 2. Chins 4, Press 2
Stage 3. Chins 3, Press 3
Stage 4. Chins 2, Press 4
Stage 5. Chins 1, Press 5........ this is to be done for time.

This workout is about finding out how efficent you are at moving your own mass.

Dragan

"Move you Mass"

Tabatha Watts on the Concept 2
Each stage has a 10 second rest period between them.
Stage 1 : 240 Watts
Stage 2 : 255 Watts
Stage 3 : 270 Watts
Stage 4 : 295 Watts
Stage 5 : 310 Watts
Stage 6 : 310 Watts
Stage 7 : 310 Watts
Stage 8 : 310 Watts
Warm down stages took off 20 Watts a round for 6 rounds.

Chins 5, Press ( with 72.5 kilos ) 1
Chins 4, Press 2
Chins 3, Press 3
Chins 2, Press 4
Chins 1, Press 5

Time : 8:13 seconds.

Thoughts :

Terrible. This was a very, very rude awakening but also one that I needed and if I am honest one that I knew I would get. Don't get me wrong, it's all well and good to be big and strong but you need to be able to move it as well. Lots of work needs to be done around this in the future but happily it all leads back to my one main goal anyway. Tough, tough workout, physically and mentally.

justsomebloke

the grind

power clean 50kgx5
10 press ups
15 situps
20 BW squats

rounds 6.

I don't know what it was on saturday morning but I just wasn't up for this properly and it showed. Now it was my first time doing power cleans for reps so that that took a bit of a toll and in fairness I was actaully quite happy about getting 6 sets of 50kgx5 so needs some work but hey, that is why I am doing the WOTW to see what needs improving

t-ha

"Move your Mass"

Tabatha Watts on the Concept 2
Each stage has a 10 second rest period between them.
Stage 1 : 230W
Stage 2 : 240 Watts
Stage 3 : 250 Watts
Stage 4 : 270 Watts
Stage 5 : 270 Watts
Stage 6 : 280 Watts
Stage 7 : 310 Watts
Stage 8 : 340 Watts

Chins 5, Push-Press ( with 63 kilos ) 1
Chins 4, Push-Press 2
Chins 3, Push-Press 3
Chins 2, Push-Press 4
Chins 1, Push-Press 5

Time : 5:00 mins

Thoughts;
1] Rowing was easy, though very hard to stick to a given Wattage for such a short time so I generally over-estimated (should've started at 200W and gone up to 305W). I think next time I'll start higher, or else just use 305W for all of them.
2] Chin-ups were a breeze but Push-Presses caused alot of problems - mostly on account of my shoulder/back, but in general it felt heavy. That's why I had to push-press them instead of just pressing them. Weak-ass pansy that I am.
3] Definitely glad I went for a lighter clean on last week's WOW after cleaning the 63kg today a few times! No way I would have managed half the amount of rounds!

Dragan

"Hard Days Work"

3 rounds for time of :
20 Push Ups
30 Free Squats
2 x Power Clean and Jerk 70% bodyweight
20 Sit Ups
5 Chins
8 Dips

JayRoc

I need to stop underestimating these bloody things....


3 rounds for time of:

20 push-ups
30 free squats
2 Power Clean and Military Press w/ 60kg
20 sit-ups
5 chins
8 Dips.

Time: 7.34.

The push-ups were actually hard from the second round on, because of the dips knackering my tri's. The Powercleans for some reason also felt really hard, but I had been doing a fair bit of cleaning already today, from the hang.
I subbed in military presses instead of jerks.

In conclusion: Harder than it looked on paper.
So what's new?:rolleyes:

Dragan

"Hard Days Work" - and it was!

3 rounds for time of :
20 Push Ups
30 Free Squats
2 x Power Clean and Jerk 80kilos
20 Sit Ups
5 Chins
8 Dips

Time : 8 mins 52 seconds.
Thoughts : This was hard….. I put dips leading into pushups to really smash the triceps and chest and it worked. The Power Clean and Jerks felt smooth and strong throughout and I was getting plenty of looks off the rugby set for burning through what I was doing. I had two guys come up to me afterwards to ask what that "crazy conditioning ****" was that I was doing and did I "get as big as I am" with it. All in all it was tough as hell, and I damn near kissed the clown at the end because I was really, really pushing to come in under 9 mins which was my target.
Good workout!

Transform

Just did Hard days work as warm up this evening.

Weight -87-88kg
Height 6'2"

Did all in 6mins 57secs

Push ups were the most challenging though.
Good workout and nice warm-up for the session i did.

My wife did it in 6mins modified as follows
Pressups as normal
Squats as norma
Clean was just 20kg (her weight is 59kg at 5'7" - her first time doing them)
Chin and dips were using the assisted machine at level 13 (cybex) at least help being 17

Dragan

"Push Me, Pull Me"

Chins : 1 , 1 , 1 , 1 , 1 ………..
Push Press : 1, 1 , 1 , 1 , 1……….

Notes :
Starting with Bodyweight, do 1 chin. Then add 5 kilos of weight and do 1 chin, then add 5 kilos of weight and do 1 chin, and so……keep going to failure. When you fail, track back the weight added to 2.5 and go again. When your done, take 5 mins rest and then do bodyweight reps to failure. Take 2 to 3 mins rest in between the later reps.

For Push Press , start with 60% of your bodyweight, adding 5 kilos each time. When you fail, drop back to 60% of your bodyweight and rep to failure.

Post weights and reps.

Dragan

"Push Me, Pull Me"

Bodyweight : 241 lbs

Chins : Bodyweight x 1 , +5 kilos x 1, +10kilos x 1 , +15 kilos x 1 , +20kilos x 1 , +25kilos miss , +22.5 kilos miss , Bodyweight by 5
Push Press : 62.5kilos x 1, 67.5 kilos x 1 , 72.5 kilos x 1 , 77.5 kilos x 1 , 82.5 kilos x 1 , 87.5 kilos miss , 85 kilos x 1 , 62.5 kilos by 8

Thoughts : Odd workout, extremely tiring but great. Very happy to be able to do a chin with an extra 20 kilos hanging off me I must say! Shoulders feel nicely battered as well.

JayRoc

Workout of the Week:

Push Press: 50kg x 1, 55kg x 1, 60kg x 1, 65kg x 1, 70kg x 1, 75kg x 1, 60kg x 9.
s/s with
Overhand Chins: BW x 1, +5kg x 1, +10kg x 1, +15kg x 1, +25kg x 1, +30kg x 1, +35kg x 1, BW x 12.


Very enjoyable.
Different kind of a buzz to the usual WOW, and no bad thing for that!
Push Presses were hard- I failed on 80kg and considered going for it again but didn't want to push my luck.
(I'd advise allocating a good few minutes for this, though, as recovery times start to creep up)


84kg, M, 5'10'', Virgo, Likes walks in the rain...

BrianD3

Name: Brian
Weight: 72 kg

Weighted pull ups (overhand grip)
1 x 30 kg
1 x 35 kg
1 x 40 kg
1 x 45 kg
1 x 50 kg
1 x 55 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg
Miss by 75 kg
Bodyweight x 12

Push presses (includes a regular bar which weighs 6 kg)
1 x 51 kg
1 x 56 kg
1 x 61 kg
1 x 66 kg
1 x 71 kg
1 x 76 kg
No point in attempting 81 as I knew I would fail on it and I regard the push press as quite a "dangerous" exercise so it wasn't worth it.
10 x 51 kg

Dragan

"The Half Mile"

100 Step Farmers Walk - 80% of Bodyweight
200 Step Waiters Walk - 25% of Bodyweight
200 Step Farmers Walk - 50% of Bodyweight
200 Steps on Stepmill or Stairs
100 Step Waiters Walk - 40% of Bodyweight
200 Steps on Stepmill or Stairs

For time.

Advice : This workout is just wrong, if your the kind of person who pushes themselves then have a bucket handy.

Dragan

"The Half Mile"

100 Step Farmers Walk - 84kilos
200 Step Waiters Walk - 28kilos
200 Step Farmers Walk - 52 kilos
200 Steps on Stairs
100 Step Waiters Walk - 42kilos
200 Steps on Stairs

Time : 19mins 03seconds

Thoughts : Horrible, horrible workout. It really was just wrong, my lungs were burning, my legs were shaky, my shoulders were aching, my core was worked so hard that I sneezed last night and my abs cramped up. I threw up on the first stairs run because I was hammering them out.
Great workout!

t-ha

Em, the original workout (with no name);

3 rounds of;
Romanian Deadlifts: 200lbs x 10
Press-ups: BW x 20
Plank: BW x 30s
Squats (sitting back onto an aerobics step & back up): BW x 20
Farmer's Walk: 100lbs x 20 paces, turn, 20 paces back.

Time: 11mins 10s

Good tough workout - haven't really deadlifted much in a while so that, and the sitting back on the step for each rep of the squats took up most of the time.

wasabi

The half mile - 13:57

Used: 50kg, 15kg, 30kg, Stairs, 20kg (erred on the lighter side here a bit, due to wussy shoulders not being able to manage 25kg waiters walk), Stairs

Edit, really should have put some comments here! I enjoyed this one, the farmers/waiters walks were tough and I had to break them up a bit. Stairs were actually grand though, possibly found them easier due to being smaller.

Smellyirishman

"The half mile"

All weights are in pounds

100 Step Farmers Walk - 120
200 Step Waiters Walk - 40
200 Step Farmers Walk - 80
200 Steps on Stairs
100 Step Waiters Walk - 60
200 Steps on Stairs

Time : 15mins 20seconds - to the tune of "Pantera - Walk".

Thoughts: FOOD!

Just back from doing that, where do I start... well, a big thanks to Dragan and Wasabi for the advice and encouragement first of all. I would take the time with a pinch of salt anyway, this was my first time doing either Farmers or Waiters walks and instead of counting steps I paced out a 20 step distance and did "reps" of it, although I think I took larger steps when push came to shove.

Waiters with 60lbs was definitely interesting, I think the fear of dropping the weights pushed me on :cool:. Steps were rough. I could feel the clown's presence, but I did not feel his warm, chunky embrace. Great workout and I will definitely be trying some more of these WoWs in the near future.

Following with some shoulder work ensured I was not able to wash my armpits post-workout .

The_Bullman

Original workout.

3 Rounds for Time!
Bodyweight Deadlift x 10 - used 100kg
Push Ups by 20
Plank by 30 seconds
Hindu Squats by 20
Farmer Walk with 50% Bodyweight by 10 paces, turn, 10 paces. - used a 20kg plate in each hand

Time: 13.58

Male 5' 10", 95-100kgs, 27 years old(almost 28 as my girlfriend reminds me)

Not sure of my weight as I've no scales. So guessing its somewhere in that range.

Right from the beginning this was tough for me. I'm normally a lazy lifter, taking plenty of rest between sets, and taking extra breaths between reps when the going gets tough.

Deadlifts were heavy but slow. I'm not at the stage where 100kgs is light(just set a pb of 120kg deadlift..) But made it through them ok.
Pushups were more of a challenge. High reps aren't in my workout at all, and my bench isn't great, so it was tough to beat out the last 20 reps.
Never did the plank before but was pleasantly surprised to be able to hold it each time. I also had the stopwatch below my face to be sure I didn't cheat. If it wasn't there I definitly would have.
Never did hindu squats before either. And I was that tired I'm not sure if my form was good or not but I think I managed them ok.
Farmers walk was too easy. Since I've a home gym I'm restricted by what I have and the best I had was the 20kg plates off my oly bar set.

All in I was wrecked. I've never felt as out of shape in my life. Heavy breathing isn't a part of my workout. Lesson learned. Step up my reqular workout pace.

Can't wait to try out another one. :-)

Dragan

"Hung Over"

As many rounds as you can of Chins (5 reps) and Push Ups(15 reps) in 5 mins.

Rest 1 min

then

Power Cleans @ 70% of Bodyweight for doubles. Rest 30 seconds between doubles, for 3 rounds.

Rest 1 min

then

Farmers Walk with 100% of Bodyweight for 200 steps. Rest 1 min then go again.

Rest 1 min

then

500 Meter Row

Notes : Try and provide breakdown of rounds, load and 500 meter time.

wasabi

I had a crack at this one yesterday. It murdered me

5 chins/15 pushups - 2 full rounds + 5 chins and 10 pushups (some chin ROM was a bit short but tried my best)

power cleans: 2@42.5 x 3 with 30 second rest intervals

farmers walk 80 steps @60kg + 60 steps@50kg + fail - only one round

2.5 mins row at level 4

The Good
The power cleans were tough, they are actually the heaviest I've done. Missed it, tried again and got them, and was pleased.

15 chins in 5 mins is bloody good for me, even if some of them weren't perfect they were all at least eyes level with bar if not chin. Happy with that.

The Bad
So I didn't fully complete this one, the farmer's walk utterly crushed me, I dropped the weight and I broke it up and then finally I was just getting nowhere.

The Ugly
Also couldn't make the weird SportArt rower I was using tell me the distance, so I did 2.5 mins which would generally be 500m for me on a Concept 2.

Stats:
27/F/61kg

g'em

My Very First WoW, woohoo!! I didn't have an alcohol hangover this morning, but I did have an ice-cream one, so I was quite prepared to kill msyelf for due punishment

chins/push-ups: 5 full rounds + 5 chins... there were a fair few push-ups from the knees thrown in there though

Power-cleans: 50kg doubles x 3 as prescribed

Farmers walk: shape morphed in a pear-like fashion here... 100 @ 75kg, 50 @ 75kg x 4 so 300 steps in total, not 400. Just couldn't do any more, DBs were banging against my legs, my wrists, just altogether too painful/ uncomfortable.

500m Row: 2min 28 sec.

Total Time: 20min 42sec.

Happy enough with the lot with the exception of the farmers' walks, cleans were difficult but not impossible, although I need to get more aggressive with them. Most of all though, my conditioning needs a *lot* of improvement...

Overall verdict: sweetums

Stats: 27/ F/ 74kg

Sleepy

This shagging killed me. I've never felt weaker or more unfit but at the same time, I've never felt hardcore before and the 'crazy bastard' looks I was getting while attempting this definitely made me feel hardcore (guess it helps that I train in the WestWood :P)

Chins/Pushups 3 rounds, only managed full rom on the first set of chins and the rest were single fails, after the first set of press-ups the rest were done in multiples of anything from 6s to 2s with pauses between where I lay on the ground like a helpless kitten.

Power Cleans Scaled due to unfamiliarity with the lift and dreadfull form. Can't remember the weight but a LOT lower than 60% of bodyweight. 3 sets of 6

Farmer's Walk 62k x 106 (in 3 sets), 40k x 110 (unsure of count so threw in an 'extra' ten for safety. Didn't manage a second round, grip was completely gone, hands covered in blisters tonight.

500m Row Forgot to check time, guess at 2:30?

Total time:about 22 mins.

Stats: 26/M/83k

Thanks to D for driving me through this. I know the only reason I didn't quit was pride. I just couldn't quit when he was doing it with so much more weight!

Dragan

Chins/Push Ups : 5 full rounds, + 5 chins + 6 push ups
Power Cleans : 75kg doubles are required
Farmers Walk: 90kilos by 500 steps ( I threw on an extra 100 steps as the biggest dumbells in the gym were 45kilos )
500m Row : 1:35 seconds CRUSHED my PB time over 500 meters by 12 seconds!
Total Time : 18mins 37 seconds
25 year old male, 241 lbs.

Thoughts :

Great workout, worked just like I wanted. Everything that normally offers so much aid on a row was fatigued by the time you got to doing it. Upper back, arms and legs were all nicely fried, leaving you to do a 500m row with just guts! There were no realy low lights to this one, everything felt good. I was surprised with my chins as I never needed to get down to singles and was able for doubles all the time. Very pleased.
Farmers Walk was, as always, a total bastard! Happy with how the grip held up though it was more mind over matter. The power cleans were easy and fluid!
The Row was the true test in this workout as everything led into it. My lungs were burning after 200 meter so I kept a target pace for a 1:47 500 meters, then really stepped it up for the last 100 meters adding a LOT of power into the strokes and taking up the pace!

t-ha

"Hung Over"

Chins/Pushups - 5 rounds + 4 chins

Rest 1 min

DB Power Cleans: 35kg dumbells for doubles (each side). Rest 30 seconds between doubles, for 3 rounds.

Rest 1 min

Farmers Walk: 90kg x 100, 50, 50, straps on, 70, 50, 50, 30 (400 total)

Rest 1 min

then

500 Meter Row

Time: 22mins 37secs

Thoughts/Excuses : Was doing 20rep sets of squats the day before & I was totally knackered before I'd even started. I tried to do a grip training session earlier that day and was having trouble with my warm-up gripper, so I knew the farmers walks would be death. Also the rowing maching in Pinnacle only increases the distance travelled as you're actually pulling - there's no momentum built up or anything so that was death. I think I'm going to have to re-sit this one in the future...

JayRoc

Hung Over.


7 rounds of: 5 chins/15 pushups in 5 mins.

3 x 2 Power cleans w/60kg.

Farmers Walk w/ 40kg DB's; 425 steps. *

500m Row in 1:51.


Total Time: 19:58.



* There were no 42's available so had to add 25 steps on to total.


This was harsh.
Everything up to the farmers walk was easy enough to be honest, (except having to absolutely lace it on the last set of pushups to get in under the 5 minute mark) but once I got to it, it took me half of my total time just to get the walk done, and the row was way, way harder than it should have normally been, which was the point, I know. Quads were absolutely burning.


Male, 5'10", 84kg.

Dragan

Workout Type : Accumulation

Part 1 :
20-15-10 reps of
Single Arm Dumbell Snatchs (20% of BW - 10 a side)( so 35 kilos for me pretty much)
Staggered Push Ups on a Plate*
Hanging Knee Raises
Deadlifts ( 80% of BW) ( so 85kilos for me pretty much )

* Start with left hand on a plate in front of you, do a push ups, switch hands at full extension then do a push up with right hand on the plate.

Part 2 :
Tabatha Squats 20 seconds work, 10 seconds rest for 8 intervals.
Record Lowest Score( lowest number of reps in one interaval ) - 12 for me.

Part 3 :
Min by Minute Dip Ladder.
In the first minute do 1 Dip, in the second minute do 2, in the 3rd do 3 etc - take full rest when not working. Record score.

For me this was 7.

Dragan

Todays workout is taken from www.gymjones.com and is called a Single Movement Mind ****.

SMMF :

Take your bodyweight in pounds, add your age.

This is your target weight for deadlifts. Yoour target reps are half that amount.

In my case i weigh 239lbs. I am 26 years old. That gives me 265 lbs ( 120kilos) for 133 reps. Enjoys!

Dragan

Circuit :

Row 750meter
25 Push Ups
25 Sit Ups
25 Free Squats

Row 500 Meters
25 Push Ups
25 Sit Ups
25 Free Squats

Row 250 Meters
25 Push Ups
25 Sit Ups
25 Free Squats

For time.

wasabi

Did the above circuit - 18:58.

Using a SportsArt erg not a C2 and the distances seem to take longer to do at the same effort - the three rows took 11 mins total.

GerryRyan

Should really be my delts and abs day, but I tried the first workout (changed slightly)

19/male/161 lb/6'0"

3 Rounds:

Bodyweight Deadlift x 10
Elevated (with chairs) Push Ups x 20
Plank by 45 seconds
ATG Squats by 20
Farmer Walk with 75% Bodyweight by 15 paces, turn, 15 paces

Fatigued midway through second round - but a nice shock to the system. Keep them coming lads nd lassies.

Oh yeah - how many here try pyramid sets for press-ups?
Like, 1 - 1,2 - 1,2,3 ... until you can't go any further, then work backwards ... I've been doing this one every second day for a while now - but can't get past 7 before having to work back.

wasabi

Single movement mind ****

Weight to deadlift: 134lbs + 27 = 161lbs = 73 kgs - rounded up to 75kg to suit plates available
Reps: 161/2 = 81 reps

Took 20:40. Broke into sets of 9, 8x7, 6, 5x2

This was fairly intense doing it, was OK up till about 40 or 50 mark, but then my callouses started to get sore and my muscles started to complain and it was just a case of ignoring the pain until done. Had weird instant DOMS from this later that evening.

Stats: Female/27/61kg/5'2"

Dragan

"Extreme Burpee"

Box Jump ( 24 inch box, 18 if you’re a shorty )
Gilly Out
Push Up
Gilly In
Box Jump x 2
Gilly Out x 2 etc


Each time you do it, add another "rep" for example, the first time you do I box jump, one gilly out etc, then 2 box jumps, 2 gilly outs etc, then 3 box jumps, 3 gilly outs etc.

Target : See what number you reach within 20 mins.

Dragan

"Man Maker, Man Breaker"

See how long it takes you to do 50 reps. Weight to be used is 15% of your bodyweight spread between the two dumbells.

For an explanation of the movement see the below.

http://www.gymjones.com/schedule.php?date=20051123

Ph3n0m

eek!!!!!!!!!! damn, I dont have those hex shaped weights

Dragan

Ph3n0m wrote:

eek!!!!!!!!!! damn, I dont have those hex shaped weights

Myself and Sleep have done them with normal dumbells without too much issue.

Ph3n0m

ok then excuse number 2

"I've fallen and cant get up"

Dragan

Note : Out of interest do any of the girls who read here train up in Total Fitness? If so i think i saw you doing Man-Makers up there on Thursday night which is pretty awesome. I only ask because i have never seen Man-Makers done in Irish gym until i posted them up here?

The Grind

as many rounds as possible in 20 mins :
5 Powercleans with 60kilos
10 Push Ups
15 Sit Ups
20 Free Squats

Going back in time here. Beat your last score.

Dragan

Right, these are back as of Monday. You have been warned!

Jimmy Bottlehead

Dragan wrote: »

Right, these are back as of Monday. You have been warned!

Weird, I only looked at this topic for the first time today, and now it's updated! I'll give it a shot though Monday!

BossArky

Nice one