WEEK 30 WORKOUT: Provided by ross idolizer: 4th May 2008

Despite having a username that worries me a little and probably has Ross looking under his bed and briefing Tank on security issues each night, ross idolizer is valued member of the community and has thus contributed a great workout for this weeks WOW.

I'll let idolizer tell you in his own words...

"A Decent Descent

Pull-ups: 10-9-8-7-6-5-4-3-2-1
H2H KB Swings: 20-19-18-17-16-15-14-13-12-11
Burpees: 10-9-8-7-6-5-4-3-2-1

Notes: Kettlebell used was 24 kg. The KB weight will be challenging.

This workout was a descent into hell, hence the name. By the end of this workout 2 pull-ups felt like 12.

The format is simple. The rep scheme descends so you just minus 1 rep off each set. Do each exercise in order: 10 pulls then 10 KB swings then 10 burpees then 9 pulls then 9 kb swings then 9 burpees,etc... Continue until you reach the end. Rest where needed. The goal of this Decending Circuit is to complete it as fast as possible.

I did this in about 16 minutes. "

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WEEK 31 WORKOUT: provided by Mekael, 11th May 2008.

This requires a soccer field/(american) foot ball field, complete with goal posts. The pull up burpees are done using the soccer/football goal posts.

"Owned"

10 pull up burpees
10 push ups
10 squats
Immediately sprint from one goal post to the other as fast and hard as possible
30 sec rest
x5 rounds

Complete as fast as possible

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WEEK 32 WORKOUT: provided by TurboSi, 18th May 2008

TurboSi wanted to share his first workout creation with us, and I think you'll be glad he did. Looks a strength sapping circuit, so get your mp3 a bottle of water and somewhere to die afterwards.

- Renegade rows with pushup - 30 sec
- Death crawls - 40ft
- Knee jumps - 30 sec
60 sec rest
Repeat 5 rounds


You'll all know renegade rows, TurboSi used dumbbells but you can obviously use kettlebells as the weapon of choice. A death crawl according to TurboSi is "at the top of a pushup (so right after the last renegade row in the set) with DB's in hand, start walking arms forward like bear crawls, except drag your feet instead. Keeping core strait, crawl across the floor with the dumbbell's".

Knee Jumps are the exercise discussed in a recent thread. Here's the youtube clip for reference.

http://www.youtube.com/watch?v=YzBoQIw5we4

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WEEK 33 WORKOUT: provided by Berzo.

No explainations, no intros, just get this done!

Part 1 -
10x burpees
20x lunges
20x squats
repeat 5x

Part 2 -
5x chin-ups
10x wheel rollouts(from knees)
10x close grip push-ups
repeat 5x

Rest as needed on each circuit but take 1-2 minutes between part 1 and 2.

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WEEK 34 WORKOUT: Donated by Gil, 1st June 2008.

Another week another workout. This one is great mix of stuff from our friend Gil and requires only a med ball and kettlebell/dumbbell and some fizzy drinks for the burping. Enjoy.

Gil: Master of the Universe

10 burpees
10 med ball slams
10 snatches, L&R, either Kb or Db I used a 53 lb kb
10 one arm swings, kb or db

run 300 meters as fast as possible.

then, 8 reps of the above, run, then 6, run, until 2 of each are reached. No rest between the excercises or run. Rest as little as possible, no more than 1 minute between cycles.

If you live on a yacht or something then you can sub the 300m run for fast paced sprint skipping, yay!


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WEEK 35 WORKOUT: Provided by mtguy, 8th June 2008.

mtguy was inspired by Mekaels WOW and decided to have a tinker with it, and he's kindly shared it with us, his esteemed rossboxing friends.

"Shuttle run to Hell"

8 burpee-pull-up combos on soccer goal post
Sprint out 25 yards and then sprint 25 yards back to the soccer post
6 burpee-pull-up combos on soccer goal post
Sprint out 50 yards and then sprint 50 yards back to the soccer post
4 burpee-pull-up combos on soccer goal post
Sprint out 75 yards and then sprint 75 yards back to the soccer post
2 burpee-pull-up combos on soccer goal post
Sprint out 100 yards and then sprint 100 yards back to the soccer post
3 circuits total
-rested when needed

Happy June!

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WEEK 36 WORKOUT: provided by Sticky2guns, 15 June 2008

Here's a simply yet challenging workout to get stuck into. You can make it as hard as you like.

"Get a Grip"

Here is an II work out with a twist. For the burpees, well, do burpees. For the swings, squeeze 2 plates (start light as this is hard not to drop them) between your thumb and fingers. If your grip isnt strong enough to swing with 2 plates, try swinging with just 1. Still hard to do.


the sequence is
30 seconds of burpees
30 seconds of swings(do one hand 30, then the other the next time)

Beginner:
4x2minute Rounds with 1 minute rest in between

Intermediate:
6x2 minute rounds with 1 minute of rest in between or
4x3 minute rounds

Advanced:
6x3 minute rounds with 1 minute rest

Masters:
6x3 minute rounds with 30 seconds of rest between rounds.


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WEEK 37 WORKOUT: provided by Hagler, June 22nd 2008.

KELLY PAVLIK TRIBUTE

1min shuttle runs
1 min sledgehammer swings
1 min bear crawls
1 min sand bag walk
1 min cleans ( 20k kettlebell)
1 min tyre flips

no rest then

repeat all of them 2 mins

no rest

then the big one 3 mins !!!!!! ( bear crawls if you stop 5 push ups) sandbag walk if you stop 10 power overs DON'T STOP KELLY WOULDN'T

Hagler didn't specify distances for the shuttle runs etc but I like to do them over 50 metres with cones at 10, 25 and 50. Then sprint to the first and back, 2nd and back then 3rd and back. Sounds good for 1 minute eh?

For the tyre flips, unless you're lucky and have a big tyre you could sub with band pull throughs or deadlifting one end of a weighted Olympic bar off the floor and pushing it up over head height in an explosive fashion. Just be sure the secure the other end and catch it on the way down.


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WEEK 38 WORKOUT: by me 29th June 2008.

Well, there have been some really awesome WOW recently, great work everybody. It's always fun looking through all the messages I get and deciding what to post next. I thought I'd add one of my own today however, I hope you like it. I guess it's a warrior challenge of types but it's one I've been using get back into stuff since my layoff.

You can use dumbbells or kettlebells, I prefer the latter for this personally.

"Shootsfatter" (but not for long)

A1: 15 pull ups

B1: 15 Hang Cleans (per arm)
B2: 15 Snatches (per arm)
B3: 15 Swings (per arm)

C1: 15 Ring Push Ups/Weighted Push Ups

repeat B1 - B3

D1: 20 box/bench jumps (min 20 inch)

rest 60 seconds

repeat all 3 times.

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WEEK 39 WORKOUT: donated by Oldboy, 6th July 2008

A tabata based conditioning workout for you this week. It's a nicely balanced workout I think just be sure to have everything close by for quick change overs and choose a kettlebell or dumbbell that presents a challenge for you. I'd be going for something lighter personally and aiming for reps numbers not max weight shifted, so something that you can at least 10 reps I'd say.

Thai Kettlebell Tabata Mash-up

Tabata Round Kicks Left Leg
Tabata Snatches Right Side
Tabata Round Kicks Right Leg
Tabata Snatches Left Side

The kicks can be speed or power focused, either one is challenging. 2 passes through this circuit equals one round. Complete 4 rounds with as little rest as possible.

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WEEK 40 WORKOUT: Provided by Albinofreak620, 13th July 2008

This looks fun! Enjoy

10 Thrusters.
10 Pull Ups.
10 Lunge jumps per leg.
10 Renegade Rows with pushup per arm.
100 Rope turns.

x5

For thrusters see Crossfit:

http://www.youtube.com/watch?v=sOFegns0qwI

For the renegade rows, lunges and thrusters pick a challenging weight. If you can't skip very well then sprint in place.

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WEEK 41 WORKOUT: Provided by American Muscle, 20th July, 2008

Ok, this looks like fun. Thanks to American Muscle for sharing this workout with us via his coach.

half mile warmup run
Tabata bodywieght squat- 8 rounds
Tabata squat jumps- 8 rounds
Tabata Tuck jumps- 8 Rounds
10 minute Bleachers run


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WEEK 42 WORKOUT: provided by Jordan40oz, 27th July 2008

Another conditioning circuit for the legs Just do as Mickey would have ya before this one and stay away from women

-20 bodyweight squats
-20 bodyweight lunges per leg (40 total)
-20 lateral jumps over box
-10 Tuck Jumps

Circuit must be completed in less than 2min, rest 2 min and continue for 5 - 6 rounds/circuits

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WEEK 43 WORKOUT: Provided by Beev 3rd August 2008

A routine based on Tabatas here which Beev found over at http://www.grapplefit.com . He says he tried it out the other day and "nearly puked". Sounds like we'll all love it!

2 Hand Swings x 8
Rest 1 minute
Snatches x 8 (alternate arms each interval, start with your weaker side)
Rest 1 minute
Cleans x 8 (alternate arms each interval, start with your weaker side)

Were not finished yet, after your last 10 seconds rest, perform a ladder of Burpees from 1-8 and back down to 1, that works out at about 64 burpees!

Obviously x8 refers to 8 sets of 20 seconds work, 10 seconds rest as per standard tabata timing. Use dumbbells or kettlebells.


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WEEK 44 WORKOUT: with love from XDSho, August 10th 2008.

2 exercises, somes reps, dumbbells, no rest, mix together = workout.

21x Thrusters @ 2x 40# DB’s
30x Burpees
18x Thrusters
25x Burpees
15x Thrusters
20x Burpees
12x Thrusters
15x Burpees
9x Thrusters
10x Burpees
6x Thrusters
5x Burpees



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