Tuesday Challenge 20/6/2017

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: 

500m Run
40m Walking Lunge
30 Russian KB Swings (20kg men/12 ladies)
20 Burpees
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!!

Tuesday Challenge 13/6/2017

Another week down in 2017 and it is time for a new Tuesday Challenge. The gym here at Unit G6 has gone crazy in the past few weeks so I am going to keep this weeks edition short and sweet.

This week is a good one. Will take you less than 20 minutes to get done but you’ll be feeling the effects of it for a lot longer than that I can assure you! We are going to do an interval style session, 1 minute of work followed by 1 minute of rest. This week is not for the faint hearted and although looks easy is a bit of a kick to the nuts, as is tradition!

Complete 3 Rounds of the below, 1 Minute of work followed by 1 minute of rest:

1 Min. Max Reps Box Squats @ 100% Bodyweight
1 Min. Rest
1 Min. Max Reps Bench Press @ 75% Bodyweight
1 Min. Rest
1 Min. Max Reps Deadlift @ 125% Bodyweight
1 Min. Rest

So the workout begins with 1 minute max reps on a box squat at 100% Bodyweight. So for example I weight 90kg so that is what I had on the bar, you complete as many good reps as possible in 60 seconds followed by a minute of complete rest.

Next you are on the bench. To work out what weight you need multiply your bodyweight in KG by 0.75. So my calculation was 90(KG)x0.75 which came out to 67.5kg as my working weight. I did the reps at 60kg as I have a weak bench and wanted a weight that was challenging but not going to crush me. Max reps in 1 minute of this followed by 1 minute of complete rest.

Next up was deadlifts, to calculate the weight needed I multiplied my bodyweight in kg by 1.25. My calculation was 90×1.25 which gives me a working weight of 112.5, I rounded this up to 120 to make up for the bench being weak. Following 1 minute of max reps I then had a minute of rest, then completed the above another 2 times through to give me 3 complete rounds.

If you work your weights out and they are too heavy to get a good amount of quality reps in the make the following adjustments:

Squats @ 75% BW (BW in KG x 0.75)
Bench @ 50% BW (BW in KG x 0.5)
Deadlifts @ 100% BW (Step on the scales and read what it tells you!)

Please be sensible with your weight selection for this workout. If you need a hand with judging what numbers you should be doing then please email me and I will endeavour to help you out and make reasonable choices. As always have fun, keep it tight and sexy and stay STRONG! Next week is a VERY spicy one, stay tuned……

Tuesday Challenge 6/6/2017

Welcome back once again to another Tuesday Challenge. We are having a hell of a week here at Unit G6, Off season training has already started for my field sport athletes and we are gearing up for our biggest and best pre season yet!

If you guys out there want to join us through the journey of pre season for the first time ever this summer we will be offering a subscription service which we will be launching over the coming weeks where we will send you every single workout that our athletes are doing this Pre Season.

Enough about the future, let’s talk about the past…The last couple of weeks at the gym have been CRAZY!!! We are busier than ever, thank goodness we doubled the size of our training facility last year because with the amount of interest in Unit G6 at the moment we are almost out of space in the new gaff!!

I wouldn’t change it for the world though, over the last few weeks we have welcomed athletes from a range of different sports including football, rugby, field hockey, K1, CrossFit, MMA, Powerlifting and a couple of people that just want to train to be better at life!

I have always said you do not have to be fit to join our facility, just willing to turn up a minimum of twice a week and give the session all that you got! As one of my athletes put it so eloquently to me once “Anyone can join, but it’s not for everyone”. I couldn’t have put it any better myself!

As much as I really love coaching I also love the training too. I haven’t been as active as I could have been over the past week. Not because I have been too busy coaching, I will always make the time to train myself as I think it is very important I lead by example.

The reason I couldn’t train as much as I would have wanted the past week is because I popped my hamstring demonstrating a 1 leg Deadlift last Monday. As the majority of my training is Olympic Lifting, where loading the hamstrings is very important, I decided just to take a complete rest week. As some of you may know hamstrings are a very dodgy muscle, once they go they are unlikely to ever mend themselves back to as strong as they were before.

Usually when it comes to injuries I am a bit of an idiot and tend to try and train around them. Last week however even I knew that wouldn’t be the smartest thing to do, so ended up just doing what I could. I feel so much better for it this week however both mentally and physically.

I snatched and front squatted Monday evening before I started coaching and despite my hamstring being a little tight after the session everything went awesome. I finished the day by testing out this week’s Tuesday Challenge once everyone had finished up for the day. Take a look at what we got for you this week below:

4 Rounds:

Double KB Front Rack Walk: x20m
Double KB Cleans: x10 reps
Double KB Front Rack Walk: x20m
Double KB Front Squats: x10 reps
Double KB Front Rack Walk: x20m
Double KB Push Press: x10 reps
Double KB Front Rack Walk: x20m
Double KB Alternate Leg Reverse Lunges: x10 total (5 each side)
Double KB Front Rack Walk: x20m

All of the movements above we have done previously so they shouldn’t need explaining. If you need a reminder on what any of the moments are then I’m more than certain that Google can help you out with that.

You should be using the same weight of kettlebell for all movements in the round. So you shouldn’t use 20s for the walk then pick up 16s to do the cleans. I want you to do round 1 at a fairly light weight and then use heavier kettlebells every round thereafter.

If you do need a hand with this one or have any questions for me at all then hit me up on the emails. If not then have fun and get this one done. In my opinion this is not as bad as some of the previous kettlebell complexes we have had on here! Stay STRONG and I’ll catch you all next week!

Tuesday Challenge 30/5/2017

The final Tuesday Challenge of April is here. I hope that you gave last week your all, 100% effort was required in memory of a true hero.

This week we are taking it slightly easier as I am aware last week’s workout was a lot of volume for even the most well conditioned athlete. I am going to lay off of the chat for this week and just give you guys the meat and veg of what you’re here for, a good workout challenge!

For Time:

80x Calories Airdyne/Rowing Machine
30x Alternate Arm Dumbbell Snatch + Press
60x Calories Airdyne/Rowing Machine
30x Alternate Arm DB Clean + Press
40x Calories Airdyne/Rowing Machine
30x Alternate Arm DB Snatch + Press + Clean + Press
20x Calories Airdyne/Rowing Machine

Workout is quite self explanatory and as usual looks a lot easier than it actually is. Try to keep a constant pace on the cardio machine, do not go out of the gate too fast! On the Dumbbell movements you are looking to accumulate 30 total reps, 15 each side. You must do 1 rep left arm, 1 rep right arm. You can’t do 5 on one side and then do 5 on the other, you have to use alternate arms every rep.

I’m going to leave it there for this week, if you need any help or further instruction on this workout then please drop me an email. If you’re goo to go then go hard, smile and have fun. Stay STRONG and I’ll catch up with you guys next time!

 

“Ollie” – Tuesday Challenge 23/5/2017

Welcome back once again guys to another week of Tuesday Challenge. I hope we all had a good week taking the kettlebells down and your grip has managed to recover sufficiently for this week.

I have been promising you all something big and this week is the week. Before we get into the workout I want to explain to you all why we are doing what we are doing this week. This workout is in memory of someone who I had the pleasure of going to school with and playing rugby alongside for many years.

Lieutenant Oliver Richard Augustin

This week’s workout will be in memory of Lieutenant Oliver Richard Augustin of 42 Commando Royal Marines, who was killed in Afghanistan on Friday 27th May 2011.

Lieutenant Ollie Augustin Royal Marines was born in Kent on 16 March 1988. He attended Dartford Grammar School before leaving aged 18 to spend a year travelling.

During this time he spent two months volunteering at a school in Kenya before travelling down to South Africa through Tanzania, Malawi, Zambia and Botswana. He then flew on to Australia where he spent six months working, before concluding his travels in New Zealand, Fiji and Hawaii.

On return, whilst undergoing the application procedure to join the Royal Marines as a Commissioned Officer, he studied at Bexley College and was employed as a fitter and plasterer.

Lieutenant Augustin Royal Marines began Officer Training in September 2009, passing fit for duty in December 2010. His first appointment was in Command of Fire Support Group, Juliet Company, 42 Commando Royal Marines.

He leaves behind his father Sean, his mother Jane and his sister Sarah.

“Ollie”

Buy In: 42 Burpees

7 Rounds:
16x Pull Ups
23x Squats
27x Press Ups

Buy Out: 42 Burpees

*THIS WORKOUT IS TO BE COMPLETED WEARING A WEIGHTED VEST*

This workout begins with a “Buy In”, this means you need to complete 42 Burpees before you an move into the 7 rounds of bodyweight movement.

Once you have completed the 42 Burpees you then begin your first round of 16x Pull Ups, 23x Squats and 27x Press Ups. You do not need to complete any Burpees before you start each round, you work through purely 7 rounds of the Pull Ups, Squats and Press Ups.

Once you have finished your 7 rounds of the above movements you finish the workout with 42 Burpees, so you “Buy Out” of the workout using these. This will mean you will do 84 Burpees in total, please do not do these at the start and end of each round!

All of the numbers and movements in this workout represent and mean something.

  • 42 (Burpees) was chosen as Ollie was in 42 Commando Royal Marines, an elite unit within the British Military.
  • 7 (Rounds) chosen as Ollie played as an openside flanker when we were at school. When we toured Canada in 2005 he was squad number 7 and Neil Back was his favourite player at the time.
  • 16 (Pull Ups) as Ollie was born 16th March 1988.
  • 23 (Squats) as this was the age Ollie was when he paid the greatest sacrifice.
  • 27 (Press Ups) as it was on Friday 27th May 2011 when he was taken from us.

All of the movements from the workout have been selected as these exercises are the most common on any military circuit. During basic training and selection Ollie and his team would have done countless amounts of them.

If you need to scale this workout then you have two options. The first would be to not wear a weighted vest when doing it. The second would be to swap the pull ups and do recline rows instead.

However, there is a reason behind the movements and the workout itself. Ollie paid the ultimate sacrifice so that we can live in a place where we have the freedom to choose what we do and when we do it. I think once a year getting something like this done as written is very little to ask and useful for reminding ourselves how lucky we are to have people like Ollie protecting our freedom.

Thank you for reading and as always have fun and stay STRONG!

Tuesday Challenge 16/5/2017

Hello to one and all, welcome back for another week of DSW fitness UK’s Tuesday Challenge workout. I hope that we all put a proper shift in on last week’s workout, some new movements in there that we haven’t seen before. This week we are going back to basics, beautifully simple movements combined for a brutally effective outcome!

This last week for me has flown by! As well as my usual coaching going on at Unit G6 I was also at BodyPower, the world’s largest fitness expo, Friday, Saturday and Sunday. I was there in my role as Senior Coach Educator for KBT Education and initially was a bit sceptical about how things would go. I have to say however it was an AMAZING experience. So many awesome and inspirational people all together under one roof, I had a great time. I would highly recommend going next year to anyone that is interested in the fitness community.

On the Saturday I was invited to give a lecture on the “Back to Basics” stage on the subject of Strength and Conditioning for Competitive CrossFit Athletes. I thought that because of the subject matter I wouldn’t really get that much interest but I have to say my email inbox has exploded since the weekend with people saying how much they really enjoyed my perspective on the subject, I want to take this opportunity to thank each and every person that has got in contact and I promise I will personally respond back to you one I have the chance!

Anyway, enough about the past. I have been full steam ahead with my own training so far this week, gym was nice and busy on Monday evening and all my athletes are getting a lot stronger! I have tested this week’s workout on my boxer and also on myself, it’s a good one this week but is going to take me a while to explain! The workout in it’s most simple form is below:

10-1 Reps of:

10M Deadwalk Complex (M@24KG/F@20KG)
2x KB Clean & Press (M@20KG/F@16KG)
10M Deadwalk Complex
2x KB Thrusters (M@16KG/F@12KG)

(Deadwalk Complex is 5x Deadlifts into a 10M Farmer’s Walk into 5x Deadlifts)

Above is a very poor drawing of the set up of the workout. You will have 2 separate stations 10M apart. One will where you will complete C&P and the other one you will complete Thrusters, you will move between the two doing a farmer’s walk at 24KG each hand if you are a boy, 20kg each hand if you are a girl.

You start at point “B”, do 5x Double KB Deadlifts with 2x 24KG Kettlebells if you are a boy, 2x 20KG Kettlebells if you are a girl. Once you have done your 5 deadlifts at point “B” you then Farmers walk holding the KBs to point “A” and do 5 more deadlifts.

At this point you then set the 24s/20s down and complete 10x Double KB Clean & Press with 2 20KG KBs if you are male, 16KGs if you are a female. Once the 10 reps are completed you then pick up your 2x  24KG/20KG kettlebells from point “A” and do 5x Deadlifts, 10M walk to point “B” holding them and then 5 more deadlifts.

At this point you then complete 10x Double KB Thrusters, men at 16KG and females at 12KG. Once the ten reps are complete you are back where the workout began. You then go through the above complex again as you did from the start but decrease the reps by 1 on the C&P and Thruster stations. the Deadlifts always remain 5 at point A and B. You keep going until you complete all of the reps at station A and B, finishing with 1x Thruster!

This is a beast of a workout, it gets very tough on your grip strength and if you do not employ proper technique on the Thrusters and C&P then you will fatigue very quickly. Make sure you are using your legs as much as you can for both of those movements, as well as keeping your back nice and tight on the deadlifts and farmers walk.

I’m off now guys as I have emails to reply to, athletes to coach and weights to lift! If you need any more help or explanation for this workout then email me on info@dswfitness.co.uk and I will be more than happy to help you out. Until next time, have fun, get comfortable being in-comfortable and stay STRONG!

 

Tuesday Challenge 9/5/2017

Welcome back to the blog where it is time for another Tuesday Challenge workout. Last week we had a cheeky chipper, punctuated with 20 burpees between each movement to add a bit of extra spice and to keep that heart rate nice and high.

Last week also saw the introduction of a new movement into the Tuesday Challenge programming with the Double Under. If you cannot do these I would suggest that you start your workout every day with some skipping, even if you can only single under the rope for now and build up into double unders at a later date. Skipping is an awesome exercise, especially in a warm up. It’s going to raise your core temperature nicely, prepare your joints for heavy lifting as well as work on your co-ordination and agility.

This week there will be 3 separate sections to the workout, all of which are to be complete back to back. The only real break we will be taking during this session is to set up the next station that we will be working on, this should take you no more than 5 minutes to organise. The workout will go as follows:

10-1 Reps Each Arm:
Landmine Reverse Lunge and Press (Weaker side worked first)

10-1 Reps:
DB Renegade Rows
DB Hang Squat Cleans

20-2 Reps:
Calories on Airdyne/Rower/Ski Erg
Alternate Arm KB Snatch

If you are unsure on what any of these movements are then please copy and paste them into Google and a video will be sure to pop up. Those of you that have done your S&C Level 2 certificate with me will know what a Renegade Row is and those of you who have done my “Day with Dunc” will know all about the landmine lunge and press!

So the top two sections of this workout the reps will decrease by 1 every set (E.g. 10-9-8-7-etc). On the bottom couplet you do 20 calories on your hosen torture implement, then 20 total reps on KB Snatch working 1x left arm, 1x right arm until all the reps are completed. This means on the first set you will accumulate 10 reps on each arm for 20 in total, please do not do 20 reps each side!

I think that is enough chat for this week. I haven’t actually tried this one out just yet so am itching to get out onto the gym floor and crush this one with you. Have fun and let me know how you get on with this! I’ll catch up with you all next week, any questions at all get at me on email. Be sure to smile and remember that this is fun, as always stay STRONG!

Tuesday Challenge 2/5/2017

Welcome back to the blog for another week of our Tuesday Challenge. I hope that you all enjoyed last weeks session, the combination of kettlebells and bodyweight is one of my favourite things to programme. Now that the weather is getting a bit better here in the UK it will be time soon to start thinking about combinations of movements to take outdoors. To take that workout to your local park all you would need is something to hook your TRX up to or your gymnastics rings and then a kettlebell, simple!

A couple of my guys were relatively pleased with last week’s session, they thought that I went a bit easy on you guys. They do workouts like that all of the time and so for them it was just another day. If you have only just discovered the world of functional fitness and S&C however, it may well be  bit of a different story!

We had a good week at the gym to close out April. I have a new athlete that has joined us in order to pass their practical exams to get into the fire service. The practical tests that the fire service have devised are really interesting and creating a training programme for my new athlete has been interesting but is not too dissimilar to what we get up to day to day down here.

At the end of the day, strength is never going to be a weakness and that is exactly what my new athlete needs in order to pass their exams to get into the fire service. Strength training paired with some energy system training will be 99% of the programme although we do not do things by halves here at Unit G6. I do not just want my athlete to pass the practical test, I want them to stand out and put on a performance. I want all the other candidates to be standing there thinking: “Holy s**t, I am nowhere near as good as that” and I want the people making the selection to have my athlete’s name top of their list.

Anyway, back to this weeks Tuesday Challenge. Take a look at what we have in store for you below:

As fast as possible complete:

Double Unders: x100
Burpees: x20
Calories on Rowing Machine: x80
Burpees: x20
Hand to Hand Swings: x60
Burpees: x20
Press Ups: x40
Burpees: x20
Pull Ups: x20
Burpees: x20

If you can’t do double unders then I want you to complete 100 reps of just a single under, with a view to building up your skipping skills over the coming days and months so you an do double unders in a workout. If you do not have access to a rowing machine like me then use either an Airdyne/ski erg or if you really have to an upright bike.

That’s it from me for now as I need to get back out in the gym and train! Let me know how you get on with this, it’s a nice little session just to get you back moving after the bank holiday weekend. Remember smile and have fun, stay STRONG and I’ll see you next time!

Tuesday Challenge 25/4/2017

Welcome back to Tuesday Challenge where we provide you with a weekly does of getting comfortable being un-comfortable. Last week was an interval session with an equal amount of work to rest ration, this week we are looking for you to take as little rest as possible during the session.

I have a busy week ahead, on Tuesday I will be at Northwood HQ which is the UK’s principal military headquarters and is home to the joint forces command centre…serious stuff so I will be bringing the HEAT and have my A-game on point. I will be delivering a Strength & Conditioning Level 2 to the top PTIs from the Army, Navy and RAF.

I love working alongside and delivering these courses to military because they train with intensity and want to implement the new ideas, techniques and movements immediately. They know that there is no perfect time to start new things, the best way to grown and learn is to practice, try, possibly fail and then learn from that new experience.

This weekend will be the first ever “Day with Dunc” where I will be teaching a specially selected group of strength coaches and PTs the training system that we use here at Unit G6 to build strong a$$-kicking mo’ fo’s. To say I am excited about it is an understatement! The only thing I am struggling with at the moment is condensing everything I want the guys to know into the short time that we have together!!

Back to today’s fitness and the workout that we have planned for you today is a good one. I personally have not done this one myself today but have done it previously. This workout first featured on our Instagram page back in July 2014, so has been tested a lot! I also got 3 of my athletes to do it again on Monday, a Trip-Advisor style review was left for me on the whiteboard and it received 4/5 stars with the comment “…could be more challenging”. Now I’m not saying that it’s easy this week but I certainly do not think it is going to be harder that last week!

You’re going to need a kettlebell and a suspension trainer for this one, we used a TRX which is the most common one but others are available and all do pretty much the same thing! Check it out below:

Straps & Bells

5 Rounds of:

TRX Press Ups: x10
Hand to Hand KB Swings: x10 (total)
TRX Recline Rows: x10
KB Snatch: x5 Weak Side – x5 Strong Side
TRX Standing Roll-Outs: x10 Reps
KB Clean & Press: x5 Weak Side – x5 Strong Side
TRX Bicep Clutch: x10 Reps
KB Alternate Leg Reverse Lunge: x10 (Total Reps)

I want you to try and use just one weight of kettlebell for the whole workout, I don’t care what it weighs but I want it to be a challenge for you! It is going to be easier to move through some movements with it more than others.

For the rollouts on the TRX I would like for you to use this as a time under tension exercise, pause in the bottom position every rep. If you are unsure on any of the movements you can just throw them into the YouTube search bar and they will pop up on there for you to have a look at.

I love using a TRX or suspension trainer, I have spoken previously on here about the benefits bodyweight training can have on S&C and I think that calisthenics play a crucial role in the building of an athlete. A suspension trainer, or even gymnastic rings, are a very useful tool in adding a new challenge to something as simple as a press up. I have used a TRX in my training for roughly 8 years now and love combining the movements with things like dumbbells or kettlebells.

As always have fun and please let us know how you get on. I’ll be back next week with your new challenge and will give you an update on how things went on our “Day with Dunc” coming up this Saturday! Until then get your straps and bells out and stay STRONG!

Tuesday Challenge 18/4/2017

Welcome back one and all for a slightly later than usual Tuesday Challenge. I have spent the morning catching up on all of my stuff that I usually get done on a weekend as well as a Monday, including testing this workout for you guys!

It was a very nice, long weekend for me. Kicked off on Friday where we had “Good Fitness Friday” at Unit G6 with a lot of workouts getting done in a very short space of time. Highlights of the day were Smores flavoured Pop Tarts, a new team workout we devised that involved hill sprints and also the sacrifice of a 10kg wall-ball that occurred during the aforementioned team workout!

Following Friday’s fitness extravaganza I had the weekend as well as the Monday off from both training and coaching, it was awesome! I still got in a bit of stretching and rolling just to keep my body going but other than that it was a fitness free weekend.

I woke up this morning feeling more than refreshed and hungry to get back into my day to day routine. I love what I do so going “back to work” after some time off is not so much of a mental battle than most people have! As soon as I was back at the gym this morning however I had to get moving so as it was time to test the Tuesday Challenge the logical thing to do was try out what I had planned.

This weeks session is slightly different to the ones that I have programmed previously as I haven’t changed the session at all. As it was programmed originally is how you see it below, this does not mean however that it will be easy! As one of my athletes said to me a couple of years ago: “I’m always more worried when you program rest into a workout than when you let us decide when to break.”

“1 On – 1 Off”

Complete as many reps/calories as possible in 1 minute, immediately followed by 1 minute rest. Complete 5 rounds:

Press Ups
Rowing Machine
Alternate Arm Dumbbell Snatch
Dumbbell Goblet Squats

So you have a timer set to go off every minute on the minute. Once you are ready to begin you hit start and have 1 minute to get as many proper press ups done as possible. Once the minute is up you stop and rest for a full minute, once that is done you get going on the rowing machine for a full minute. Again once that minute is up you have a full minute of rest, then onto the dumbbell for a minute followed by rest and then finally goblet squats for a minute followed by rest. 1 full round of this workout is going to take you 8 minutes:

Min 1: Press Ups
Min 2: REST
Min 3: Rowing
Min 4: REST
Min 5: DB Snatch
Min 6: REST
Min 7: Squats
Min 8: REST

This entire workout will take you 40 minutes in total and if, like me, you were a lazy bastard this past weekend it will get you moving again nicely for the week ahead. Do not come out of the gate too hot on this one, it feels like it is a nice easy session at the start but catches up with you very quickly!

This workout is perfect for teaching yourself how to pace through workouts, as well as an awesome way to build a solid base of endurance to work off of! Once you hit this session you can use this simple 1 on/1 off structure to construct your own workouts of this nature using equipment that is specific to your gym.

You an also progress/regress the intensity by only doing 3 rounds after a strength session, or extend it for a bit longer and go 6, 7 or even 8+ rounds if you’re a real crazy mo fo! Most movements will work great in this format, just be careful however of what movements you give people as they will get fatigued relatively quickly and won’t be able to execute new skills as well.

As always have fun, give 100% to the session and enjoy it! Remember we are trying to get uncomfortable being un-comfortable! Until next time boys and girls, have fun with your fitness!