Outdoor Group Personal Fitness Training Sydney workout of the week
Monday, August 10th, 2009It was a bit of a leg blast and running overload today, I think you may have sore legs tomorrow…
We perform Fitta Fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.
Warm up
20m shuttle
forwards, high knees, heel flicks, sideways, backwards, side rotation
3 times through
Challenge 1
Option a) 5 sit ups, 10 push ups, 15 squats
Option b) 10 sit ups, 10 push ups, 15 squats
Option c) 15 sit ups, 10 push ups, 15 squats
one the minute every minute for 10 minutes
How many of the 10 minutes did you complete required reps?
| Rachel | Gareth | Lynette | Nelius | Jane | Carissa | Peta | Tori | Greg |
| c) all | c) 9 | b) 7 | b) 6 | b) 4 | a) all | a) 4 | a) 2 | a) 2 |
Challenge 2
Wlaking lunges 100
Spiderman 10
Walking lunges 75
Spiderman 15
Walking lunges 50
Spiderman 20
Walking lunges 25
Spiderman 25
For time
| Nelius | Gareth | Lynette | Rachel | Jane | Carissa | Peta | Tori | Greg |
| 12:25 | 12:55 | 13:20 | up to 25’s | up to 25’s |
up to 25’s |
up to 50’s | up to 50’s |
up to 50’s |
Challenge 3
Run 800m
30 dips
Run 300m
5 roll ups
5 burpees
5 roll ups
Run 300m
30 dips
Run 800m
For time
| Gareth | Rachel | Nelius | Carissa | Jane | Tori | Greg | Peta |
| 12:!7 | 13:20 | 13:23 | 15:55 | up to 800m run 13:18 |
up to 800m run 14:50 |
up to 800m run 15:35 | up to dips 15:52 |
See you all in the park soon- Troy Shipsey
Centennial Park Group Personal Fitness Trainer
