Your last session/workout!

Discussion in 'Training Methods and Diet Suggestions' started by m2013, Feb 13, 2014.

  1. CommandoWannabe89

    CommandoWannabe89 New Member

    Joined:
    Jan 3, 2014
    Posts:
    26
    1.5 mile warm up run in 11.11

    Circuit :

    8 pull-ups
    15 press ups
    15 squats
    15 sit ups
    400m sprint on treadmill

    X 5

    5 minute core workout

    10 minute cool down on cross trainer

    Some foam rolling and stretching
     
  2. glos94

    glos94 Well-Known Member

    Joined:
    Feb 11, 2015
    Posts:
    574
    Did this nice simple one a few times over Christmas:

    Aim to complete quickly without stopping.

    1 mile run
    20 press ups & 20 sit ups
    800m run
    30 press ups & 30 sit ups
    400m run
    40 press ups & 40 sit ups
    200m
    50 press ups & sit ups
    200m run
    40 press ups & 40 sit ups
    400m run
    30 press ups & 30 sit ups
    800m run
    20 press ups & 20 sit ups
    1 mile run.

    It also works really well if you swap the running for rowing the same distances.
     
    • Like Like x 4
  3. ZXCVBNM

    ZXCVBNM Member

    Joined:
    Feb 22, 2016
    Posts:
    97
    App Stage:
    Passed PJFT
    Circuit - 4 rounds / 60s per exercise / 15s rest between exercise (jog on the spot) / 1 min rest between rounds

    Lying Leg lift to hip raise
    Burpee Kickouts
    Plank alt arm raises
    Deep Squat with knee to elbow raises
    Push Up side crunch
    Single leg lunge jump

    10 min rest - then 6 mile steady run

    10 min rest - then 150 lunges 12.5 kg backpack - Gainer: 28 push ups, 28 sit ups - Max: 11 pull ups.
     
  4. pm12131

    pm12131 Member

    Joined:
    Aug 17, 2015
    Posts:
    44
    First BFT of the year return in 9:20
     
    • Like Like x 2
  5. Eafy

    Eafy New Member

    Joined:
    Dec 21, 2016
    Posts:
    49
    App Stage:
    Not Applied Yet
    After doing nothing but over-indulging over Christmas (eating, drinking and smoking way too much!), went back to the gym on Tuesday and felt like I was dying. Couldn't even complete the first mile and a half without coughing my guts up! Back working on it now though, ready to smash it when I sign up for the RMR near the end of the year. Bring it on!
     
  6. cc1

    cc1 Royal Marines Commando

    Joined:
    May 14, 2016
    Posts:
    608
    Swim:

    250m gentle free-stroke
    200m front crawl (perfect technique)
    150m breast stroke (tekkers)
    2 x 50m front crawl max effort

    5 x 50m: 25m underwater > 25m breast stroke (60sec rest after each)
     
    Last edited: Jan 8, 2017
  7. Dom2595

    Dom2595 Member

    Joined:
    Jun 18, 2014
    Posts:
    336
    Ran home from after the pub on Saturday at 3am , pretty miraculous , ran into a bench(assuming pretty hard) and staved fingers on both hands and possibly dislocated one briefly , on the plus I made the 7 mile run home without too many problems , woke up on the Sunday felt pretty rough so didn't leave my bed for most of the day , on Monday I could bearly walk and my whole body was relatively painful, couldn't move 1 finger at all but by the end of the night I now have some movement in it all be it pretty uncomfortable when doing it. Hopefully today is less painful hahah! :D Love these bright ideas I get! A final plus, atleast I know my fitness isn't totally shot after 3 weeks no phys while on holiday!
     
  8. Shadow Frog

    Shadow Frog Well-Known Member

    Joined:
    Dec 28, 2015
    Posts:
    953
    App Stage:
    Not Applied Yet
    What's you're 5miler time?
     
    • Like Like x 1
  9. Shadow Frog

    Shadow Frog Well-Known Member

    Joined:
    Dec 28, 2015
    Posts:
    953
    App Stage:
    Not Applied Yet
    After 6 weeks off my stats have dropped a lot

    1.5 mile return 9.40 -banghead- from 8.49!

    5mile 36min -banghead- from 30min

    Press ups 43
    Pull ups 11
    Situps 85

    Need to improve PRAC in 4 weeks :eek:
     
    • Like Like x 1
  10. robbo09

    robbo09 Member

    Joined:
    Mar 3, 2013
    Posts:
    242
    Still not bad stats, you'll soon get back down to those times. Is it best effort in 2mins for paras, with press ups and sit ups?
     
    • Gen Dit Gen Dit x 1
  11. robbo09

    robbo09 Member

    Joined:
    Mar 3, 2013
    Posts:
    242
    Meant to edit not quote myself like a complete mong. -banghead-
     
    • Hoofin Hoofin x 1
  12. Shadow Frog

    Shadow Frog Well-Known Member

    Joined:
    Dec 28, 2015
    Posts:
    953
    App Stage:
    Not Applied Yet
    Yeah mate press ups, pull ups, in two minutes. Need to get a sub 9min for a decent time at PRAC!

    what's your 5miler time? If you have one?
     
    • Gen Dit Gen Dit x 1
  13. robbo09

    robbo09 Member

    Joined:
    Mar 3, 2013
    Posts:
    242
    That's not too bad, I found that easier than to the beep as you can get some momentum going. You'll get sub 9 as you've hit it before, it doesn't just disappear in a few weeks just get smashing it again.

    It used to be 36ish mins for 5 miler but haven't done much serious running recently. Officially a fat civvy knacker for moment -vomit-
     
    • Like Like x 1
  14. Shadow Frog

    Shadow Frog Well-Known Member

    Joined:
    Dec 28, 2015
    Posts:
    953
    App Stage:
    Not Applied Yet
    Yeah hopefully! I'm going to do a diary so people have a good idea of PRAC.
     
    • Like Like x 1
    • Gen Dit Gen Dit x 1
  15. robbo09

    robbo09 Member

    Joined:
    Mar 3, 2013
    Posts:
    242
    Look forward to reading that, most importantly make sure you smash it!
     
    • Gen Dit Gen Dit x 1
  16. Shadow Frog

    Shadow Frog Well-Known Member

    Joined:
    Dec 28, 2015
    Posts:
    953
    App Stage:
    Not Applied Yet
    Yeah hopefully! Hopefully 4weeks is enough time to improve!!
     
    • Gen Dit Gen Dit x 2
  17. Kermit-E-Frog

    Kermit-E-Frog Active Member

    Joined:
    Apr 16, 2015
    Posts:
    326
    App Stage:
    Passed PRMC
    Managed to get a 8.56 return on a treadmill today. Do you need to do a treadmill run for paras?
     
  18. Mole

    Mole Parachute Reg

    Joined:
    Sep 18, 2014
    Posts:
    254
    App Stage:
    Joining other service
    No it's done outside for ADSC and PRAC
     
    • Like Like x 2
  19. Shadow Frog

    Shadow Frog Well-Known Member

    Joined:
    Dec 28, 2015
    Posts:
    953
    App Stage:
    Not Applied Yet
    Would you say this is decent for preparing for PRAC..

    Mon: 3mile run return 9.30 (needs work)
    Bodyweight training

    Tue: rest

    Weds: 5mile run : 30min
    Bodyweight training

    Thu: rest

    Fri: Hill sprints 60sec x 30
    Bodyweight training

    Sat: 8mile run best effort
    Bodyweight training

    Sun: Hill sprints 60sec x 30
    Bodyweight training


    Then repeat. Any good for PRAC only 4weeks left!!
     
    • Like Like x 2
  20. Mole

    Mole Parachute Reg

    Joined:
    Sep 18, 2014
    Posts:
    254
    App Stage:
    Joining other service
    I'd say it's a bit overkill on the hill sprints and change the 8 miler for a steady paced 10+ miler, what I'd do anyway
     
    • Gen Dit Gen Dit x 1

Share This Page