I am back today with another workout from the “Challenge ME” series and Adam’s workout was calling me. The last couple of days I have been training really hard and my butt, quads, shoulders and triceps are slightly sore from some extreme plyometrics and push ups – so I was a little slow to get started with this. Once I got warmed up though I was ok.
Me being me and a stickler for detail, I did modify this workout slightly compared to the original. I changed the order of the exercises, I added a new exercise and I changed some of the reps and the time intervals for the Tabata.
This workout is great for building strength, improving form and conditioning. So if you are wanting to get in shape, get strong, lose fat, then this is a great workout to do.
Complete 2 rounds of the following 8 exercises. Choose a challenging weight. I used 14kg (white), 16kg (yellow) and 20kg (grey) today, and I found the 16kg very challenging in places! I can feel that I need a day off.
- KB Goblet Squat x 15 reps
- Two-Handed KB Swing x 30 reps
- KB Thruster (right) x 15 reps
- KB Thruster (left) x 15 reps
- KB Renegade Row x 16 – 20 reps
- KB Snatch (right) x 15 reps
- KB Snatch (left) x 15 reps
- Alternating Single-Leg Hip Thrusts x 30 reps
Set your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort. Complete 2 rounds of the following 4 exercises:
- Burpees (no push up)
- Dynamic Push Ups
- Side to Side Step Ups
- Mountain Climbers
GREAT WORKOUT ADAM! Thanks for your ideas – though I still hate the KB snatch, it totally psyches me out for some reason GRR!
Now I HAVE to mention my new Gymboss Interval Timer. I got the Gymboss MAX and I LOVE IT!!!! The clip on my original one has been broken for ages and I wanted a new one. Looked at getting a different colour, but was sold when I saw the easy navigation and all the great functions of the MAX. It is far superior to the old one. It does cost a bit more, but I think it’s worth it.
I am not one for trying to sell you anything, and I am an affiliate for Gymboss (so I could be bias) BUT, the old one was very annoying to set up, this one is so easy. If you are considering getting a Gymboss, then I would recommend the Gymboss MAX over the original. Plus the beep isn’t as loud and annoying.
Of course there are plenty of free applications for interval timers and stop watches for mobile phones, so there is no real need to buy one, so don’t feel you need a Gymboss just because I use one 🙂
That’s nearly it for today… Adam wasn’t satisfied with setting this challenge for me, so he sent me this message on Facebook today:
“Marianne, I dug out you Spartan 300 from July last year. The only thing I changed was 20KG on the deadlift and 16KG for the remainder. The snatches I did your version from last week where the bell is place back on the floor (I find this allows for a really explosive lift). When I watched your video I noticed how much your swing has changed. Back then you had little tilt and snap going on. I did the 300 in 23 minutes. MY CHALLEGE TO YOU IS TO BEAT MY TIME AND TO SEE THE DIFFERENCE IN YOUR OWN PERFORMANCE IN THE LAST 11 MONTHS! Good luck, Adamski”
Who wants to join me in taking up this challenge. The snatches can be either variation, but I will be doing the dead snatch, coz I love it!
That’s it people, I will be posting my new attempt at Spartan 300 probably early next week (as I am working now for 3 nights), so we will see if I beat my old time and Adams 😀