Some of Our Workouts

PLUS 1

One of several savage workouts introduced for 2017.

20 Minute AMRAP (sprint 20 min between sets)

1 x Gecko Push Up

1 x V-Sit

1 x Burpee

then

2x, 3x etc

e.g round 10 is

10 x Gecko Push Up

10 x V-Sit

10 x Burpee

STAY HOME
You only need a 3 x 3 m space for this one. Core strength and Cardio mix-up. 

Round 1 (Repeat 6 times: Each round takes 12 minutes to complete)

Plank (for 1 minute)

15 Suicide Planks (in 1 minute)

Round 2 (Repeat 6 times)

Dish (for 1 minute)

15 Bicycle Sit-Ups (in 1 minute)

Round 3 (Repeat 6 times)

Skydive/Banana (for 1 minute)

15 Burpees (in 1 minute)

THE CUBE
A club favourite. Deceptively taxing and a great work-out if you are on the road.

7 x 2 minute rounds with 30 s rest

7 Burpees

7 Gecko Push-Ups

7 Back Extensions

7 Suicide Planks

7 Mountain Climbers

7 Bicycle Sit-Ups

7 Jump Squats

1 – 10 – 1

As the name implies, start with 1 rep of each of the below, get up to 10, and then back to 1.

20 minute cut off. 

Burpees

Bicycle Sit-Ups

Push-Ups

Mountain Climbers

5 – 10 – 15 AMRAP

As many rounds as possible in 20 minutes of:

5 Burpees

10 Push-Ups

15 Sit-Ups

NITROUS

Brutal cardio that will take you back to doing the bleep test at school: 

11 x 1 min rounds with 30 s rest

R1.  10 x 15 m sprints (chest to floor after each sprint)

R2.  9 x 15 m sprints then 1 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)

R3.  8 x 15 m sprints then 2 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)

”         ”                                                                                     ”          “

R11.  11 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)

SON OF NITROUS

As for Nitrous but work your way back to the start: 

21 x 1 min rounds with 30 s rest

e.g. last 2 rounds would be

R20.  9 x 15 m sprints then 1 x (Push-Up, Back Extension, Suicide Plank, Mountain Climber)

R21.  10 x 15 m sprints (chest to floor after each sprint)

FILTHY 50

A solid benchmark workout for time.

50 Burpees

50 Push-Ups

50 Sit-Ups

50 Squats

50 Suicide Planks

50 Tricep Dips

50 Mountain Climbers

50 Burpees

100 BURPEES FOR TIME

Another serving of benchmarker with a starter of Pushups and a dessert of more Push-Ups (only the Burpees are for time). 

50 High Five Push-Ups (with partner or imaginary friend)

100 Burpees

50 High Five Push-Ups

CIRCUIT (5 x 4)

A high intensity take on a classic. 5 times round a 4 station circuit. Try to match your round 1 burpee count in round 4.

45 s AMRAP, 15 s rest (get to next station)

Burpees

Gecko Push-Ups

Double Unders (with skipping rope)

Bicycle Sit-Ups

BINARY 

Works specific muscle groups in a back to back format, served club sandwich style with skipping. 

(10 Push-Ups/10 Tricep Dips ) x 5

300 Skips

(10 Bicycles/10 Sit-Ups) x 5

300 Skips

(10 Burpees/10 Back Extensions) x 5

MAKE & BREAK (21 MINUTES)

Complete the exercise load in under a minute if you want a rest. 

7 ROUNDS of:

7 Candlestick Burpees in 1 minute or less

21 Push Ups in 1 minute or less

42 Squats in 1 minute or less

Workout Records

1 – 10 – 1    19:30    Tom Ellison

5 – 10 – 15    14 rounds Charlie Brown

100 BURPEES FOR TIME    7:45    Barney Walker / Clare Leven

BINARY    15:50 Barney Walker

2 Minute Challenge ‘Wall of Doom’

PUSH-UPS    80   Tom Ellison

BURPEES    44    Tom Ellison

SIT-UPS    64    Charlie Brown

SQUATS    106    Selena 

BICYCLE SIT-UPS    201    Charlie Brown

PUMPKIN SQUATS    53    George Julian

SUICIDE PLANKS    75    Charlie Brown

MOUNTAIN CLIMBERS    81    Charlie Brown

DOUBLE UNDERS    42    Jacob (hey we are just learning these)