Hard Work Generates Results


Time to start working on the footwork… you never know what you’ll find on an adventure race course! Lots of skipping this week, try to have a quick turnover with the skipping. It doesn’t matter if you get tripped up just try to go as fast as you can.

5 sets;

  1. Skipping – 60s; Grab a rope and skip
  2. In/Out Pushup – 10; Starting from a high plank (weight on hands and toes, with a straight line between your shoulders, hips, knees and toes) lower yourself to the ground, and explosively push-up so you can position your hands wider while airbourne. Repeat this, but now move your hands back to the original position. Reps are counted per position, ie; 10 reps is actually 20 push-ups
  3. Skipping – 60s
  4. Pullups – 5; Hanging from a pullup bar with your palms forward and hands outside shoulder width. Pull yourself up so that your chin is higher than the bar. Avoid excess use of the legs and lower yourself back down to the start position slowly and under control.
  5. Skipping – 60s
  6. Front Squat – 15; With a barbell, or dumbbells, on the front part of your shoulders, and feet shoulder width apart and toes straight ahead. Lowe your hips to the ground keeping your core strong, back stays flat. Imagine you’re sitting in a chair. Once you’ve sat in the “chair” stand back up, focusing on pushing through your heels.
  7. Skipping – 60s
  8. Deadlift – 15; Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps:
    1. Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.
    2. Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
    3. Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
    4. Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
    5. Pull – keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.
  9. And that’s all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level

  10. Skipping – 60s
  11. Broad Jumps – 10; With your feet shoulder width apart sit down to about 90 degrees at the knees now explode forward by pushing your hips through. The goal is to jump as far as possible, be sure to use your arms to propel you forward.

Previous Challenges

[cat_lister cat=89]