10 minutes AMRAP

Burpees

203 reps completed

Very cold day here in Munich. Hands were freezing off.

Morning

~1h30min running around Prague.

Tabata:

Burpees (10)
Push ups (14)
Squats (26)

10 minutes (EMOM)

Odd minutes push ups
Even minutes squats

Push ups:54,40,40,42,41
Squats: 65,70,72,73,75

3 rounds of:
3 minute burpees,
45s rest

75,60,56

Morning

21-15-9

Pistols (right)
Pistols (left)
1 legged burpee (right leg)
1 legged burpee (left leg)

Time: 13:13

First workout in UK!

Morning

10 rounds of:

1min burpees
15s rest

27,26,26,26,26,26,25,24,20,23 total=249 reps

V cold day.worked out only in a small space but got in an effective workout!

Morning

10 minutes AMRAP:

10 right arm KB snatches @ 24kg
10 left arm KB snatches @ 24kg
10 burpees

3 rounds + 10 snatches each arm

Morning

5-10-15-20-25-30-35-40-45
Burpees
(each set done on 1 storey, starting from 1st storey. After finishing the first set proceed to the next storey)

Time: 14:04

Evening

50 Burpees
50 push ups
50 Alternating Pistols
50 Squat Jumps
50 Alternating Pistols
50 Push ups
50 Burpees

Time:14:19

Afternoon

10 rounds of 10 KB snatches each arm @ 18kg

Evening

10 rounds of:
15 burpees
15 KB swings @ 24kg

Time: 13:34

Afternoon

150 KB Swings @ 32kg
*everytime drop bell, do 10 push ups*

80 push ups done,completed task in 9:17

Morning

10 minutes AMRAP:
20 KB Swings @ 32kg
20 push ups

7 rounds + 10 Swings completed

Evening

21-15-9
50 kg barbell thrusters
gym bench jump overs

Time: 8:49

*Full recovery*

15-12-9
50kg thrusters
burpees

Time: 7:32

Morning

10 rounds of:

10 1 arm KB Snatch /arm @ 18kg

Time: 16:00

Afternoon

Muscle up practice

Conditioning Triathlon

Morning

80 rounds of:
10 burpees
10 KB swings @ 24kg
10 alt pistols

Time: 2h43min

This workout is tougher than the 2014 burpees that I've done, probably because this workout is a triplet. The kettlebell swings took quite alot out of me surprisingly. I was expecting the pistols to be the killer but turns out that it is not. From the start I can already feel despite the low reps every round, to perform these 3 exercises in a circuit can be taxing for the cardiorespiratory system, even when I paced myself. The dreading starts when I reached 20 rounds, thinking that there are 60 more rounds to go is a very..daunting thought. I switched my mind to taking small steps, 1 round at a time. It is still rather taxing, but you just have to suck it up and get through it. I got a second win approaching the halfway mark which makes everything feel easier but it soon went away and I was struggling once again at the 55 round mark. From there on everything is suffering, especially the back from the pistols and KB swings. Never felt happier when I finally finished the workout. It always feels good to complete a challenging task! I think it is important to challenge yourself once in awhile to improve your willpower and endurance, which ultimately makes you a better person because in times of crisis, sometimes, you only can rely on yourself to get out of it and thus these training will help teach you to persevere, relying on only your self motivation to get the job done.

A great workout completed!:D

Rest Day

Afternoon

50 2 pood kb swings
50 burpees
50 alt kb snatches @ 18kg
50 alt pistols

Time: 10:18

Morning

Staircase stage training (8 stories)

On every storey do:
20 Burpees
20 24kg KB Swings

Once done, walk to the next storey and continue.
Time: 17:58

Afternoon

60 minutes AMRAP:

5 pull ups
10 push ups
15 squats

65 rounds + 5 pull ups completed

Is it possible to improve running performance for army physical fitness test without much running?

Evening

2400m (1.5mile) time trial

Time: 7:44

Even though I have not been running regularly for the past 2 months ( I think only total of less than 10km), I was able to maintain (technically improve by 1s) my timing for this time trial. I am using the same route, the only difference is that I ran in the evening whereas the previous time i did so in the morning. Prior to this trial I did a morning kettlebell workout (see previous post) and I did this trial in a hungry state (it is past my dinner time).

When I burst off from the start, I could feel so much "spring" in my legs. I felt light and fast and powerful. I had not felt anything like this for the past two years, when I was clocking massive mileage on the elliptical and on the pavements of Singapore. During the run, though i stumbled a little probably cos I was overstriding alittle due to being a little "rusty" from running, I felt that I still had the capacity in me to run. When I crossed the line I was breathing heavily but no where near state of collapse.
From this time trial, though it was a self experiment, I came to a conclusion on some of the key training areas that had helped me achieved this performance despite such low mileage from running:

Firstly is the maintaining of exercise intensity. Although I had not been running as much, I have been doing alot of high intensity training (Crossfit and calisthenics circuit training). These sessions ranges from 10 minutes to an hour. Oh, and lot of burpees. I feel that burpees is one of the  BEST exercise that can quickly destroy you in a workout. The next two are the Kettlebell Swings and Kettlebell Snatches. These 3 are my favourite exercises if I want to have a killer workout. This keeps my cardiorespiratory system strong and maintain a high work capacity. This is essential for a time trial like this as it is a short period of intense activity and is probably why i can last the trial at a furious pace (for me at least)

Secondly, it is due to several exercises that I have done. They are the Kettlebell Swings and Pistol Squats. The Kettlebell Swing is actually a very great tool to develop the muscles that you use for running - the glutes, hamstring, lower back and a very explosive hip thrust or snap, which is crucial for running. That is probably why I feel so explosive off the start. The Pistol squat will develop the quads and the stabilising muscles in the legs which will make running feel easier as well. Afterall, running is, when u break it down, a series of one legged hop.

However, I feel that the timing could have been better if I had thrown in 1 or 2 interval sessions of running every week. One session of 200s/400s and one session of 800s or 1000s shld be able to bring my time down abit more as I would be more accustomed to the pacing and improvement of my running economy, not being so "rusty". All these will help to conserve energy by running as efficiently as possible and will translate to an improvement in running times in your PFT.

Morning

3 rounds of:
50 32kg KB Swings
5 KB pistols squat each leg @ 18kg

Time: 13:46

Evening

2 rounds of:
3 min burpees

3min rest in btwn

1st round: 84
2nd round: 70

Morning

3 sets of 5 muscle ups

complete recovery

5 muscle ups
40 push ups
10 DF
10 pistols each leg
15 pull ups
20 dips

rest  4minutes

2 rounds of:
10 pull ups
40 push ups
10 DF
10 pistols each leg
15 pull ups
20 dips

4 minutes rest in btwn sets

Afternoon

10-9-8-7-6-5-4-3-2-1
KB Snatches (right)
KB Snatches (left)

*24kg KB is used

Time: 11:53

Morning

100 Burpees
5 HSPU
75 Burpees
10 HSPU
50 Burpees
15 HSPU
25 Burpees
20 HSPU

Time: 20:47

Morning

3 rounds of:

21-15-9
Burpees
32 kg KB Swings

Time: 14;19

*Complete recovery*

3 minutes max Burpees
Completed 84 reps

Rest Day

Morning

10 rounds of:

5 pull ups
10 push ups
15 squats
20 burpees

Time: 19:19

Afternoon

5 rounds of:

1 minute burpees

1 minute 18kg alternate arm KB snatches

1 minute push ups

1 minute 24kg KB Swings

Morning

10 rounds of:

20 burpees
5 Dragonflags

Time: 17:57

Afternoon

10 rounds of:
5 pull ups
10 push ups
15 Squats
20 32kg KB Swings

Time: 19:19

Morning

100 burpees
Time: 3:38

4 minutes rest

21-15-9
24kg KB snatch (left)
24kg KB snatch (right)
Alternating pistol squat (each leg)

Time: 16:37

4 minutes rest

100 burpees
Time: 5:06

Evening

10 Stories Climb
Every Story do 20 burpees

Time: 9:46

Morning

10 minutes AMRAP:

1-2-3-4-5-6-7-8-9-......
Burpees
32kg KB Swings

round of 13 then at round of 14 short of 13 Swings
Score: 197

Evening

21-15-9

2x 20kg dumbbell thrusters
pull ups

then

100 burpees

Time: 10:57

Morning

10 minutes AMRAP:

10 Left Arm KB Snatches
10 Right Arm KB Snatches
10 Squats

*Snatches w 18g KB

165 Snatches + 80 Squats completed

Morning

10 rounds of:

25 burpees
10 pull ups

Time: 23:05

Rest Day

Evening

1000 32kg Kettlebell Swings

Time: 1h19mins

Evening

180 pull ups
180 dips

Any number of sets

Morning

21-15-9-6-3

HSPU
Burpees

Time: 6:36

Evening

20 minutes of:

Chipper:
50 40kg Barbell Thrusters
50 40kg Kettlebell Swing
50 Dips

*Ascend, then descend, if there is time, ascend again and so forth*

Completed 1 ascend, 1 descend, 50 Barbell thrusters + 15 KB Swings

3x 10 DRAGONFLAG

Morning

2 rounds of:

50 push ups
50 alternating pistols
50 burpees

Time: 11:21