“Seriously?”[4/1]

Posted by Ross Gilling on March 31, 2011

Posted in: EdgeFIT POD. Tagged: Air Squats, Burpees, Deck Squats, Jackknife Sit Ups, Mikko Interval, Overhead Swings, Pull Ups, Push Ups, Ring Rows, Russian Swings, Seated Twists, Seriously?, Sit Ups, Turkish Get Ups. 8 comments

[1.] Warm Up

Perform 3 rounds of:

[8] Air Squats

[8] Sit Ups

[8] Russian Swings

[8] Push Ups

[8] Ring Rows

-Use a moderate load for swings, this is just a warm up.

[2.] Work Capacity

“Seriously?”

Perform for time:

[64] Deck Squats

[56] Jackknife Sit Ups

[48] Overhead Swings [32kg/24kg]

[40] Burpees

[32] Pull Ups

[24] Turkish Get Ups [24kg/16kg]

-Scale loads and modify movements if required. Record time.

[3.] Finisher [reps]

Perform a Mikko interval [30/15] of:

[6 min] Seated Twists [16kg/8-10kg]

*With a running clock perform MRP [maximum reps possible] in 30 sec, rest 15 sec, then repeat for a total of 8 intervals or 6 minutes.

Post comments, loads, times and reps…

Check out Holly at HQ working out

2 days before she’s due to deliver her first child,

thats hardcore!

Good luck with the labor and delivery Holly!…

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8 comments on ““Seriously?”[4/1]”

Ali on March 31, 2011 at 10:19 pm said:

I really, really, REALLY don’t like you right now.

Reply
Christy Bare on March 31, 2011 at 11:24 pm said:

I have never been happier to have come in a day early to do my workout. I will sit on the beach no matter how cold it is and be thankful I don’t have to do this workout…Seriously

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Christy Bare on March 31, 2011 at 11:25 pm said:

And I will wonder why you didn’t just name it “tracy’, Seriously

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Christy Bare on March 31, 2011 at 11:27 pm said:

AND I’ll be thinking ‘OMG Ross really is tired AND he’s lost his mind’…Seriously (OK I promise, I’ll stop)…Seriously

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Nancy on April 1, 2011 at 1:20 am said:

THought about coming to workout tomorrow but think I’ll pass!

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Brittany Fish on April 1, 2011 at 2:23 am said:

I would “seriously” come do this workout tomorrow if I didnt have to work!

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Ross Gilling on April 1, 2011 at 7:55 pm said:

HQ Scores

Tracy
WC: 10# assist, 12kg, ring rows (6″ box”), BU lunge & get up sit up – 21:29

Dianna
WC: 10# assist, 16kg (Russian swing), 1″ band, BU lunge & pullover knees to chest – 26:59

Anne
WC: 10# assist, 12kg, 1 3/4″, BU lunge & get up sit up – 28:54

Ali
WC: scaled reps 56-16, 10kg, 1 3/4″, 10# – 23:36

Perry
WC: 16kg, 12kg – 23:03

Reply
DP on April 4, 2011 at 12:23 pm said:

I thought we would get an “April Fools!” comment before this one! Sorry I missed it – NOT – have to hang onto it for another day. 24kg Turkish get ups!? Seriously?!

Reply