Your last session/workout!

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

  1. GalaxyWarfare

    GalaxyWarfare Member

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    Stairs can work just as well, I'm sure there are some stairs around you can use.
     
  2. Holden99

    Holden99 Member

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    At the moment I'm doing 4 runs a week which are the mock bleep test, a BFT, a 4 miler and an 8 miler.
     
  3. Hyperhippo

    Hyperhippo Active Member

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    Personally, I would take the mock bleep test out, carry on doing a BFT, and either increase the 4 miler to a 6 miler or decrease the 8 miler to a 6 miler and swap the remaining session for an interval session, breaking down the BFT into manageable, sprints for yourself, I.e. 12 X 200m sprints
     
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  4. Holden99

    Holden99 Member

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    That sounds like a good alternative thanks for the advice.
     
  5. Nathan100101

    Nathan100101 Member

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    A bit of advice I was given by my AFCO was to vary some of my runs by doing them after or followed by a bodyweight circuit.

    Or for example run 1 mile, 1st round of circuit, run 1 mile, 2nd round of circuit etc... this even works with rowing and cycling.

    Just changes things up a bit.
     
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  6. LRL

    LRL Well-Known Member

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    Does anyone know what speed (kph) would get me in at under 9mins on the return?
     
  7. marriedwithchildren

    marriedwithchildren New Member

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    15.5km/h 16km/h
     
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  8. Holden99

    Holden99 Member

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    Had the RMAD yesterday. Bests before attending were:

    BFT: 9:22
    Press Ups: 32
    Sit Ups: 55
    Pull Ups: 10

    Results I got on the day were:

    BFT: 9:21
    Vo2: 11.1
    Press ups: 58
    Sit ups: 51
    Pull ups: 12

    Was pretty strange that my press ups improved a lot but my sit ups decreased, will keep working on sit ups.
     
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  9. Hyperhippo

    Hyperhippo Active Member

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    Did that PRMC rowing circuit about an hour ago, 250m row 25 press ups X10, absolutely honking!
     
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  10. robbo2270

    robbo2270 Member

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    6327m row in 30 minutes. Might do a 30 minute row once a week and try get further every time? I'm challenging you all to give it a go and let me know your distance!!
     
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  11. john lewis

    john lewis Well-Known Member

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    Isn't it the other way around pal but a 200m row? So 200m row 10 press ups x25.
    Just wondering if you've tried both ways and how they compare
     
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  12. Hyperhippo

    Hyperhippo Active Member

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    @john lewis you know what I think your right hahaha, anyway it was a massive ball ache if I'm honest, round 4 onwards was where I started to struggle to get 25 press Ups out in one go, round 7 I was doing 5 press ups quick rest and so on and round 9 and 10 was a mental battle but ah well it's all work at the end of the day, I'll try the "actual" this week
     
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  13. john lewis

    john lewis Well-Known Member

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    Haha thought you'd mixed it up for a different challenge! No that still a good effort bet the press ups killed going for that many in 10 sets
     
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  14. marriedwithchildren

    marriedwithchildren New Member

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    1 min each exercise
    1. High Jump Burpees
    2. Calf Rises
    3. Wide squats
    4. Back Lunges
    5. Narrow Squats
    6. Squat Lunges
    Repeat circuit 5X
    1min rest after each circuit
     
  15. Hyperhippo

    Hyperhippo Active Member

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    Nice quick one this evening, still a bit of a blowout but needed to de-stress more than train today

    50 squats
    25 calorie row
    40 shoulder press with 2 X 8kg kettlebells
    20 calorie row
    30 sit ups
    15 calorie row
    20 press ups
    10 calorie row
    10 burpees
     
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  16. Hyperhippo

    Hyperhippo Active Member

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    I've been making up rowing circuits everyday for the last 2 weeks now and this is what I did yesterday, simple, admittedly abit boring but I found it effective:

    1 minute or rowing at damper 10
    1 minute of pull ups
    1 min row @9
    1 min sit ups
    1 min row @8
    1 min squats
    1 min row @7
    1 min dips
    1 min row @6
    1 min v Sits
    1 min row @5
    1 min walking lunges
    1 min row @4
    1 min press Ups
    1 min row @3
    1 min alt. Knee To Elbow
    1 min row @2
    1 min squat jumps
    1 min row @1

    The idea is to go balls out on everything and take 30 secs between everything
     
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  17. Hyperhippo

    Hyperhippo Active Member

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    27 - 21 - 15 - 9 (reps and calories)

    Row (calories)
    Thrusters (reps)

    A thruster in case you don't know is a front squat and when you come up your press the weight overhead, so squat to shoulder press. I used 2 X 8kg kettlebells for this but you could use a barbell or something.

    Good workout!
     
  18. Shadow Frog

    Shadow Frog Well-Known Member

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    5mile run this morning cross country 35min 7min mile.
     
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  19. Rob20

    Rob20 Well-Known Member

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    20 miler on sunday.

    Last night did 10 down to 1 and back to 10 press ups with 10kg weighted vest. Then repeated it without.

    Little ab burnout and then 6 sets of weighted pull ups
     
  20. aliB

    aliB Well-Known Member

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    Run gym warmup 0.6 miles in gym 3 sets 1 min 45 sec rest 7 stage circuit
    Run 0.7 miles 10 hill sprints walk 0.2 mile home
    Legs are goosed
     
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