Count this instead

Workout 8/05/10

HELEN
3x
Run 400m
21 Kettlebell Swings
12 Pullups

A few girls, being girls, doing this workout..
wmv/mov

We will surely scale the run and pullups as needed. We'll use the rings for rings rows, but definitely try to do the band-assisted pullups if you can.

This will be a good benchmark for your conditioning and strength. It's an assessment, so you'll want to go all out!

Enjoy. :)


We ain't lyin' to ya.. Cut the Grains.

POST THOUGHTS AND TIMES IN THE COMMENTS! THANKS!

Released into the wild!

Great job everyone! My how far we've come. We don't stop here though. We keep growing. Stronger, faster, better. As such, we'll keep developing the content and programs along with our performance and subsequent health improvements.

We highly suggest purchasing a jumprope and an abmat or here, or you can roll up a towel and put it under your lower back. Also, a dedicated stopwatch might be handy.

For now here's the workouts that you can do on your own/in groups/without coaches next week.

1. 40-30-20-10
- pushups
- situps
100 jumpropes/jumping jacks between each set

2. RUN
200m, 400m, 600m, 800m, 600m, 400m, 200m*
Recover the exact time it took to complete each round. So if 200m took 45 second to complete, then you recover for 45 seconds before begining the 400m run. Remember, the track is 400m around.
*Scale as needed to maintain form.
eg. 100m, 200m, 300m, 400m, 300m, 200m, 100m

Do these workouts on separate days, preferably between coached workouts. So, for example, you can do these on Monday or Wednesday, or Friday if you are planning on coming to the coached workouts. You can do these workout on weekends, or use them as guidelines to create your own. Just don't overdo it. REST!