Category Archives: Duration

Vacation workout Wilmington, NC

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Against a 24 minute running clock:

  • Run
  • @3 minutes, 30 pushups
  • Run
  • @6 minutes, 20 pushups
  • Run
  • @9 minutes, 10 pushups
  • Run
  • @12 minutes, 20 burpees
  • Run
  • @15 minutes, 10 pushups
  • Run
  • @18 minutes, 20 pushups
  • Run
  • @21 minutes, 30 pushups
  • Run

Then for form perform:

5-5-5-5-5 Toes to bar in pike position

Bear Complex

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Complete 5 rounds of the following.  Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results:  Max weight was 40kg (3rd round).  Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg.  For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively.  Took a total of around 25 minutes with 2 – 4 minutes rest between sets.

Weighted Pullups & Dips then T2B and Burpees

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Perform 4 rounds of:

  • 5 x Weighted Pullups with Hammer Grip @ 15kg
  • Rest 60-90 seconds
  • 5 x Weighted Dips @ 25kg
  • Rest 60-90 seconds

Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees.  So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.

  • 8 x Toes to Bar
  • Max reps Burpees

Results:   Pleasantly surprised at how well the dips and pullups went.  Completed full rounds of each.  In part 2 completd 81 Burpees.  Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.

Weekend Workout 10.5.2014

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Taken from CF Invictus…

A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Results:  For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups.   First round started with strict, then switched to kipping.