So Pre-Season 2017 is upon us, as an athlete this used to be my most hated time of year! All the fitness testing and running, I just wanted to smash people and play rugby! Unfortunately however if you want to play all season long and play well, you will need to get fit during the summer months in order to do that!
For the first 4 weeks of our Pre season we are going to be focusing on General Physical Preparedness and a little bit of hypertrophy work for those that need it. For the majority however they have had some weeks off now just doing nothing but rest, so the initial priority with these guys is to get them moving again after their time off and set the expectations over the coming weeks.
I wrote this workout during our first ever pre season back in August 2014, everyone that has been a member of DSW fitness UK during the summer months has done this workout at some point. This workout has probably become our most infamous creation to date. This is a test of many things…character, endurance and most of all general work capacity. Ladies and not ladies, I give you DSW’s “The Spicy Peanut”
The Spicy Peanut
10 Rounds for Time:
40m Walking Lunge
30 Russian KB Swings (20kg men/12 ladies)
10 Pull Ups
There is a 2 hour time cap on this workout so if you do not complete all 10 rounds once you have been going for 2 hours stop there and make a note of where exactly you got to. If you get all 10 rounds done in under 2 hours make sure you make a note of your time before collapsing into a sweaty heap on the floor!
For those of you that can’t do pull ups then either do 15x jumping pull ups or 20x recline rows as a sub. Know your limits before starting, leave your ego at the door on this one and be prepared to go deep into the pain cave!!
Any advice that you need from me then please contact me via email, death threats can also be sent there as I know precisely how this one feels! Have as much fun as you can with this one and I’ll see all of you back here next week for something not quite as terrible. Stay safe and stay STRONG!!