Workout Name 12ers and 6ers 12 reps of each … › wp-content › uploads › ...Workout Name Coogee Beach X-Training Workout Type Cardio Total Time 15 - 25 mins Set Up Mark out a
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Set Up 5 stations with 2 exercises per station. Set out markers opposite each other about 10 – 12mtrs apart for each station Explanation: Stations running for 2 mins 12 reps of each exercise with run between stations for 60 seconds 6 reps of each exercise with run between stations for 60 seconds
Equipment Markers, Dumbbells, Kettlebells,
Classification Intermediate
Contributed By Saki
Station 1 Push Ups and Bent Over Rows
Station 2 KB Swings and Squat Jumps with KB in Chest
Station 3 V Crunch and Burpees
Station 4 Duck Run plus plank hold for remainder of 60 seconds and repeat
Station 5 MB Wood Chops and Standing Russian twist
Set Up Set up two triangles (each with a strength, cardio and core exercise) Each station runs for 30 secs Triangle has to be completed three times before moving to 2nd triangle
Set Up Mark out a 40 x 40 square 5 stations to be set up across 30 – 40 metres and near a wall 60 second rounds per station plus run to the water at end of circuit Perform circuit 3 times
Set Up Partner Work and swap 2 x 9 min rounds with 60 sec rest in between Set up sprint area about 400 metres in length (include hills and stairs if possible) Round 1 15 reps Round 2 10 Reps
Equipment Kettlebells
Classification Intermediate
Contributed By Dan Clay
Partner A Run
Partner B KB Swings x 15 KB Push Press KB High Pulls KB Squats
Mini Workout Challenge
Pyramid Workout 5 x hills sprints 10 x push ups 10 x squats 10 x situps 10 x burpees Then 4 hills sprints with 8 reps Then 3 hills sprints with 6 reps Then 2 hills sprints with 4 reps Then 1 hill sprints with 2 reps
Set Up Partner Work with one Partner A performing strength, Partner B performing cardio and swap 20 sec rounds, 10 sec rests, repeat 8 rounds
Equipment Kettlebells, Medicine Balls, Battling Ropes
Classification Intermediate
Contributed By Dan C
Strength a) Push Ups b) KB Sumo High Pull c) MB Toe Touch
Cardio a) Shuttles, 10 metres
b) Battling Rope slams c) Burpees
Rushcutters Bay Freestyle
Bicycle Abs x 20 + Sprint to ramp / hill Spidermans x 20 + sprint stairs Dips x 20 to Squats x 20 and 2 x hill sprints Rope squat press x 20 - sprint round café / oval Plank hold 60 seconds Starting on a goal line Pulse squats x 20 seconds, sprint halfway Judo Pushups x 20 seconds, and sprint round field back to gear
Set Up Set up a 4 stations for strength, and 4 stations opposite these approximately 50 metres away Partner Work with one Partner A performing strength, Partner B performing cardio and swap 45 seconds with 4 min rounds, and sprints x 15 seconds
Equipment Kettlebells, Medicine Balls, Battling Ropes
Classification Intermediate
Contributed By Dan C
Station 1 S: DB Squat Thrust Row B: Spiderman Burpees
Station 2 S: Rope Slams
B: 4 x mountain climbers / 4 x squat jumps
Station 3 S: sand bag shoulder to shoulder squat – or squat B: Squat thrust push up reach
Station 4 S: Situp and rope reach B: 4 x plank walks, 4 x Prisoner Get ups
Set Up Set up 5 cones in a linear line near a hill 60 second rounds, 2 rounds 5 x hills sprints at completion for round, with 3 burpees for each sprint not completed within 60 seconds
Set Up Set up a Triangle with 3 cones approximately 15 metres apart Start with 10 reps at each marker and sprint around triangle, and then come to next cone Reduce reps x 2 Run for 6 mins, with 3 rounds Change exercises at each round during the 60 second cool down
Equipment Kettlebells. Dumbbells, MedBalls, Cones
Contributed By Helen R
Round 1 KB Squat One Arm Row DB Lateral Raisers MB V Situps
Round 2 MB Burpee Jump and Press DB Squat Thrust Curl and Press KB Chest Press
Round 3 KB reverse lunge high pull DB Squat and shoulder raise MB Russian Twist
Set Up Set up shuttle stations for 5 rows Commence with 55 second rounds, and shuttles Then 45 second rounds and shuttles Then 30 second rounds and shuttles After each round, bring everyone to plank for 10- 15 seconds and start on the next round 60 second plank and change exercise
Set Up Set up 5 stations with opposite markers approximately 30 metres out Working in pairs undertaking strength and cardio exercises. When cardio partner returns, pair swap over continuously for the 2 mins, however aiming for 12 reps before that swap over 2 min rounds, 30 second swap over Reduce to 90 second rounds with reduced reps to 8 for increased cardio intensity
Set Up Set up four stations Round 1 = 60 seconds with 30 seconds body weight Round 2= 45 seconds with 30 seconds body weight Round 3 = 30 seconds with 30 seconds body weight Swap over should be 30 seconds, round 1, 20 seconds round 2, 10 seconds round 3
Set Up Set up two stations, and two group of people Each station has 6 exercises for 8.30 minutes with AMRAP (and 6 reps of each) 90 seconds rest in between the swap over.
Set Up Set up a rectangle with 4 stations across about 50 metres for a good running space 18 min long round, no breaks Start off with 30 reps, and sprint around rectangle – as soon as 30 completed, work down to 20s and then 10s…. if you see that there is a fast person, also get them to do 5s and then hold a plnak until time is finished
Set Up Set up a rectangle with 6 stations opposite each other First round is 6 reps of each exercise plus a sprint around rectangle to next exercise… 2nd round is 12 reps of each exercises plus a sprint around rectangle to next exercise Each Round is 9 mins long with 60 seconds rest
Set Up Set up 4 stations and opposing marker about 40 metres away. 2 exercises per station, with a sprint in the middle – doing exercise on opposite stations. 3.30 min round per stations and 30 second swap over Start off with 10 reps / 8 reps (work down by 2 each time)
Set Up Set up 7 Stations, working in pairs and 2.30 mins each station, 30 second rest 2 exercises per station, 1 strength and 1 cardio or bodyweight. First person to 10 or marker and swap over, continue for 2.30 mins Pairs should be of similar fitness
Set Up Set up 5 stations, 2 exercises per station 1 x strength and 1 x cardio exercise start with 20 seconds per station, Round 2 is 40 seconds per station Round 3 is 60 seconds per station
Set Up Set up TRX stations x 4 or substitute with weights Work in Pairs, with partner 1 doing strength for 30 seconds, whilst partner 2 does cardio / bodyweight for 30 seconds and swap Start with 30 seconds round 1, 40 seconds round 2 and 60 seconds for round 3
Equipment Cones, Suspension Trainers/TRX, or DB/KB
Category Intermediate - Advanced
Contributed By Aaron
Station 1 P1: Press P2: Lateral jumps x 15 sec / 15 sec sprint (20 sec / 30 seco)
Station 2 P1: Squat P2: Ladder Hops and Sprint
Station 3 P1: Row P2: Zig Zag sprint
Station 4 Band Runs between pairs !!!!!!!!!!!!!!!!!!
Set Up Set up 6 stations with 45 second rounds / 15 rest Repeat 3 times, Round 2 – increase to 60 seconds / 15 rest Round 3 – decrease to 30 seconds / no rest
Set Up Set up 6 stations with 45 second rounds / 15 rest Repeat 3 times, Round 2 – increase to 60 seconds / 15 rest Round 3 – decrease to 30 seconds / no rest