Tough Fit Gym

Legwork and working on the engine.
1. Deadlift 4x4 160kg 4 min rest.
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Into a Row,Assault Bike,Ski combo.
For time.
1. Row 2km
2. Bike 100 cals.
3. Ski 2km.
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Time 21.26mins.
Work to do.
Workout idea from
Cheers mate 👍.
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Upper body sesh.
1. Banded Bench press 3 fast reps. 70kg
9 min EMOM.
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2. BENCH PRESS 5x8 3 min Rests.
127kg,127kg,127kg,127kg,130kg.
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3. SKI 30/90x10 170m.
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Bike 1000 cals for time.
Team of 6.
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Get on, go hard, get off.
Time 22.59mins
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BENCHDAY.
1. Banded Bench press 3 fast reps.
EMOM 9 mins 3 Grips. 60kg Wide,Narrow,Normal.
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2. Bench Press 4x10 4 min Rests.
127kg, 10,10,9,6 reps.
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Bike conditioning work.
Group of 3 600 cals. 30 sec ea and change.
Time 20.42mins.
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7 Rounds, Every 3 minutes.
1. D /Bell Bench 10 2x40kg
2. D/Bell Bo Rows 5 LR 40kg
3. Dips 5
4. Ez Bar Curls 5 35kg
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Rest 5 mins.
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Then bit of conditioning.
EMOM
1. Bike 10 cals + Lat pull-down 5.
= 200cals+100reps
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Bench n Bike.
1. Bench Press 5x5 3 min rest
135kg.
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Then into Bike Max Cals.
16 mins in pairs, 1 min each.
Total 307 cals with 💪.
Goes alright this one!
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Bike n Bench.
1. Bench Press 10 110kg
2. KB B0 ROWS 10 LR 32kg
4 sets 2.30min rest
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4 Rounds for time
1. Assault Bike 75 cals
2. Bench Press 20 70 kg
22.31 mins.
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Hello darkness my old friend!
This one spat me out big time.
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1. Hatfield Squats 4x4 160kg
4 min rest.
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Into.
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1. Band hamstring curls 20.
2. Assault Bike 20 cals. SPRINT.
Rest 4 mins , 5 Rounds.
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1. 19 sec.
2. 19 sec.
3. 21 sec.
4. 25 sec.
5. 32 sec.
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DO NOT TAKE IT EASY,THIS IS ALL OUT EVERYTIME!
If done correctly, you should be dazed and confused for the next 30 mins!
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Ski 400 cals
60 sec work / 60 sec rest
Every 50 cals complete
Assault Bike 20 cals.
Time 42.03mins.
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Great workout courtesy of .
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Ski n Bench.
1. Ski 5km
Every 1km complete
2. Bench Press 10 reps 100kg.
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Complete last 10 reps for 50 reps in total.
Time 21.33mins.
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Been a while on the long stuff. That blew the cobwebs out!
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Ski 10km
Every 1km complete
10 Beach Press 100kg.
= 100reps.
Time 44.38mins.
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Finished 10km at 43.58 then complete 10 reps for total time.
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Bench work.
1. Band face pulls 3x20 .
2. Banded Bench Press 3 speed reps
70kg EMOM 9 mins.
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3. Bench press 5x5 140kg.
3 min rests.
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4. D/Bell curls/holds 30/30 2 min
5. Band Tri pushdowns 40
3 sets.
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Ski n Bench work.
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1. Banded Bench press 3 fast reps.
3 grips EMOM 9 mins.
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2. Bench Press 5x3 3 min Rest
145kg.
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3. T Bar Rows 5x5 heavy 1 min Rests.
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1. Bench Press 10 100kg.
2. Ski 1 min
2 mins rest
3 Rounds.
320m,325m,330m
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Spicy breather!
1. Ski 1000m to 100m
2. Bench press 1 to 10 reps 100kg.
Between ea rung.
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(Ski 1000m+ Bench 1 rep, Ski 900m + Bench 2 reps, etc)
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25.15mins.
15 sec PB from 1-8-2019.
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Bench n Breathing.
1. Bench press 4x10 4 min rest.
125kg, 125kg, 130kg, 130kg for 9.
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2. Ski 250m/2.30 min rest x8
Target, Sub 45sec ea round.
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For time 7 Rounds.
Teams of 4.
Complete in order.
1. Row 300m.
2. Ski 500m.
3. Bike 50 cals.
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Times....
28.58mins
30.30mins
33.04mins
33.30mins.
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Had to have a crack at this challenge set by .
Target is sub 1.29.3 500m/pace .
Ski 200m/1min rest x10.
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His 2km record pace is 1.29.3mins, a complete machine.💪
Very spicy 🌶 workout, came out with 1.28.9.
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Go where the real people are, go the extra mile it's less crowded there.
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Monday's upper body strength.
1. Bench press 5x2 4 min rest.
147kg,150kg,150kg,152kg,152kg.
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Then a special.
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1. Bench press 100reps at bodyweight.
E3MOM 5 Pull Ups. For time.
107kg.
Time 13.16mins.
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Thank you , a place never forgotten. Teachings that stay with me to this day.
The Mind is Primary. ✊
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Upper strength work.
1. BENCH PRESS 4x4 4 min rest.
140kg,142kg,142kg,142kg.
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2. BB BO ROWS 3 100KG
3. DIPS 6
10 sets 1.30min rest.
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Emom
4. T-Bar Rows 5
5. Push ups 5.
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Chasing me down, it won't be long!
1. Bench press 5x5
135kg,135kg,135kg,137kg,140kg.
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Emom 15 mins
1. Push ups 5
2. Dips 5
3. Curls 8
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1. Hatfield Squats 5x3
3 mins rest.
180kg,200kg,200kg,180kg,180kg.
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Emom 10 mins
KB Swings 32kg 12 + push ups 4.
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For time 3 Rounds
1. Ski 500m (100m ea)
2. Bike 40 cals ( 30 sec ea)
3. KB F Walks 50m.
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13.51mins
13.54mins
.winter 14.26mins.

Monday's Mudders Group.
1. Bench press 4x10
3 min rest.
125kg,125kg,125kg,130kg for 8.
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Assault Bike 500 cals.
In pairs, 1 min ea and swap.
25.28mins.
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First hitout 2022.
1. Bench press 10
2. D/Bell S.Press 5 LR 15kg
6 sets ,3 min rest.
112kg,115kg,117kg,120kg,122kg,125kg.
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Pairs EMOM 24 mins
1. Bike 10 cals
2. Push ups 7
Total ea.
Bike 240 cals
Push ups 168.
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Final hitout 2021.
1. Bench press 10 110kg
2. Band pull backs 10
3. KB Gorilla Rows 10 2x28kg
5 sets.
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Then in pairs for time.
1. Bike 75 cals.
2. Bench press 50 reps 70/30kg
5 rounds.
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29.20mins
37.12mins
.0
38.30mins
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Still some fight in these old Dogs yet!
Gym Jones "Tailpipe"
4.45 mins.
If you have done this correctly you'll know why it's called Tailpipe.
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1. Ski 250m
2. KB Rack Hold 2x24kg
3 rounds ea.
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Legs,Ski n Bench.
1. Hatfield Squats 4x4 140kg
2 min rest.
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Into a 30 min Max Bench
workout
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Bench press set at 65%1RM

Bench 100kgs,
every time you rack it you must Ski 400m.
Total reps 123 and Ski 4800m.
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Bench 90kg 62reps
Bench 95kg 65reps
Bench 85kg 88 reps

Upper body strength work.
1. Bench press 4x4 3 min rest
135kg,135kg,137kg,140kg
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2. Rack pulls 3 160kg
3. Wide grip deadlift 5 120kg
4. KB BO Rows 4 52kg LR.
5 sets 2 min rest.
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5. D/Bell Curls 20
6. Tri pushdowns 20
2 sets.
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1. Bench Press 15 to 1 =120 reps.
1 minute rest. Strict.
Once you rack it, stays racked until next set.
Missed on 11 reps, only 9
Missed on 9 reps, only 8.
117 reps total.
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2. Shoulder Press 4x4 70kg
3 min rest.
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4. Reverse Hyper 3x20
5. D/Bell curls 3x20.
2 min rests.
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Upper body + Engine work.
1. Bench press 3 130kg
2. Inverted Rows 10
3 sets 2 min rest.
Into
20 min Emom
1st min Ski 300m
2nd Bike 10 cals.
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"Strengthen the mind first to enable strength in the body"
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2 mental failures at 299m.
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