WOW (workout of the week)

Due to the week off with bootcamp training this week, I have included a few different workouts for you all to keep yourselves occupied with.


Pyramid Workout
Mark out a distance of 25 metres
Perform one sit-up, one push-up and one burpee, then run 25 metres and back.
Perform two sit-ups, two push-ups and two burpees, then run 25 metres and back
Continue this process, adding one additional rep to the sit-ups, push-ups and burpees, until you get to eight, then reverse it back to one.


Death by Burpees
Time yourself to perform 100 burpees
(it is not as bad as it looks)


Sandbag run
Fill a bag with sand/dirt/books/gravel etc.  You want at least 5 kgs of weight. The heavier it is, the more challenging it will be.
Perform 5 rounds of:
15 squats
25 metre run, carrying the weighted bag
15 shoulder presses with the weighted bag


Pull-up practice
Perform 5 rounds of:
60 seconds of max pull-ups (rest as required)


(Scaling options - jump up to the bar and lower yourself down slowly; or inverted rows where you lie under a railing with your feet on the ground and pull your chest towards the railing)

Who doesn't love burpees?