Mikko Couplet

All posts tagged Mikko Couplet

“Cardiac Arrest”[8/31]

Posted by Ross Gilling on August 30, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , , , , , , , , , . 5 comments

[1.] Warm Up/Flexibility

 

 

[25] Back Leg Swings [right]

[25] Back Leg Swings [left]

[2 mins] Pancake Split

[2 mins] Middle Split [use box assist if required]

[2 mins] Right Leg Split

[2 mins] Left Leg Split

*Check out this video from KStar [Mobility WOD] & Carl Paoli [Gymnastics WOD] for instruction on some of the above movements.

[2.] Work Capacity

“Cardiac Arrest”

For time:

[500m] C2 Rower

[20] Push Press/Jerks [2x20kg/2x12kg]

[20] Double Dead Cleans [2x20kg/2x12kg]

[20] Box Jumps [24"/18"]

[100] Double Under  / [300] Single Unders

[20] Push Ups

[20] Pull Ups

[20] Slam Balls [20#/14#]

[800m] Stationary Bike [L15/L12]

[20] Air Bells [16kg/10kg]

[20] Overhead Swings [24kg/16kg]

[20] Burpees

[400m] Run

[3.] Finisher

Mikko Couplet of:

Hollow Rocks

Superman Hold

*With a running clock perform HR’s for 30 sec, rest 15 sec, perform SH for 30 sec, rest 15 sec and so on for 6 minutes.

Post comments & scores…

 

Anyone recognize these?…

 

 

 

 

 

“Stacked”[8/3]

Posted by Ross Gilling on August 2, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 4 comments

[1.] Warm Up

Push Jerk

[2.] Strength [Oly/Bw]

Perform 5 sets of:

[5] BB Push Jerks

[1] Rope Climbs

*Lift maximum load possible for allocated reps, alternate movements, rest 1-3 min b/w sets.

[3.] Work Capacity [time]

“Stacked”

Perform for time:

[20] Single Overhead Squats [32kg/24kg]

[20] Hand Release Push Ups

[24] Double Unders / [72] Single Unders

[16] Single Overhead Squats [32kg/24kg]

[16] Hand Release Push Ups

[48] Double Unders / [144] Single Unders

[12] Single Overhead Squats [32kg/24kg]

[12] Hand Release Push Ups

[72] Double Unders / [216] Single Unders

[4.] Finisher [reps]

Perform a Mikko interval couplet of:

Stationary Bike [L14/L12]

V Up Sit Ups

*Perform maximum distance on bike in 30 sec, rest 15 sec, perform maximum reps of v ups in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals.

Post comments & scores…

Di demonstrating EdgeFIT’s latest edition

the KB Towel Sled Push

“Deano”[7/9]

Posted by Ross Gilling on July 8, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 2 comments

[1.] Warm Up

Body-weight

[2.] Strength [load]

Perform 5 sets x 8 reps of:

Strict Pulls Ups

*Add weight if you are able or use bands for assistance if required. Rest 1-3 min b/w sets.

-Modify movement if required.

[3.] Work Capacity [time]

“Deano” [This is our adaptation of the CrossFit Girl WOD "Linda"]

Perform 10,9,8,7,6,5,4,3,2,1 reps for time of:

Double/Quadruple Sumo Deadlifts [approx. BW]

Double Floor Press [approx. 3/4 BW]

Double Hang Squat Cleans [approx. 1/2 BW]

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

See previous scores here: 3/18

[4.] Finisher [reps]

Perform a Mikko couplet set of:

KB Knees to Elbows

Mountain Climbers

*With a running clock perform maximum reps possible in 30 sec, rest 15 sec, max reps in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals. Alternate movements, e.g. KBKTE 30 sec, rest 15 sec, MC 30 sec, rest 15 sec and son on.

-Modify movements and time intervals if required. Record total reps.

Post comments and scores…

Congrats to Brittany on achieving her USA Kettlebell Lifting

Rank V in single clean & jerk!

Please note our matching t-shirts, EdgeFITers are so in-sync!…