- Site:
- http://www.typocracy.net/
- Miles:
- 2628 total / 399 in 2012
- Goal:
~12-14% body fat at this point (from 48%)
Bryan V. did a fitness workout: As many as possible i...
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- 0 miles
- 01:00 time
- 0:00 pace
- 800 calories
- details
As many as possible in - 4 minutes
15 pushups
15 situps
15 mountain climbers
sprint 1 lap around track
repeat
As many as possible - 4 minutes
As fast as possible on a stair machine - the other guys had firehoses on their shoulders, but they only had 3 hoses, so I just cranked the stair machine to it's fastest setting. BRUTAL.
As many as possible - 30sec each station
-zig-zag through cones from one end of a basketball court to the other with a firehose over shoulder
-35lb rising woodchoppers
-35lb pulldown woodchoppers
-plank to top pushup position over and over
-50lb rope pull (downwards)
-squat, pickup a ladder, walk it up against the wall and back down to the floor
-stand on tires and swing a sledgehammer down like a mad Thor
As many as possible - 30sec per station (we ended up going through the exercises below 3 times each)
-50lb barbell curl
-35lb kettlebell swing
-15lb push press
-10lb barbell upright rows
-5lb (just the barbell, no weights on it) barbell snatch
Good work on optimizing the fireball.
over 2 years ago
Where'd you do this? I like it.
over 2 years ago • Like
At the Urban Active on Taylorsville Rd. One of the trainers is a Firefighter or something and set it up a lot like the actual physical part of the test. They run saturday bootcamps like this pretty frequently. I think they're only open to gym members (and no extra charge if you are), but I'm not 100% on that.
over 2 years ago • Like
Its similar to workouts we do at my place when its warmer out. Set up a bunch of stations and have everyone rotate through a bunch of times. I did the firefighter's CPAT when I lived in AZ and was in EMT school. Its good stuff. Ass kickery.
over 2 years ago • Like
Sounds awesome. I'll have to check this out when it's warmer. we can trade sauerkraut.
over 2 years ago • Like
Mmmmm... Sauerkraut
over 2 years ago • Like