s

Tabata push up record: 94 (11/07/13)

Skills
1)
2)
3)
4)
5)
6)
7)

to work on
teeter movement
leg raise in headstand position
hand stand
Work towards frog with extended elbows
one arm push up
splits
Hanging wiper

Running
Distance
10.3 km
4.5 km
4.5 km
4.5 miles

Date

Time

16/1/15
22/1/15
8/02/15

54 min
23.10
21.44
39.37

Average Speed
(km/h)
11.44
11.69
12.59
10.97

Conditioning

Strength
Static (3 rounds in 25
minutes)
L-sit (15 sec full); planche
progression (15 sec full); back
bridge (30 sec )
Band row (10/arm med );BGM
(15 high+low resistance);
triceps divebomber (15 rep)
AMRAP in time remaining
V-up (10); one-leg squat (10
each leg); HSPU (5)

Split
823; 2137
10 v-up
3 HSPU
10 v-up
10 wheel roll-out
2 HSPU
30 v-up
11 HSPU
20 v-up
11 HSPU
20 one legged
squat
10 leg raise in
headstand
Start off with 3
rounds of 3 wheel roll
outs and sitting
windscreen wiper;
Replace band row

20/04/13

26/04/13
05/06/13
21/09/13

15/11/13
04/02/14

with one leg squat

(10 each leg)
Start off with 3
rounds of 3 wheel roll
outs and sitting
windscreen wiper;
Replace band row
with one leg squat
(10 each leg) with
medicine ball

15/02/14

Replace triceps
divebomber with 2
rounds of Tabata
push ups
No time remaining
for AMP
Didnt do full L-sit
10, not 15, pushups
1 and 1/3 of AMRAp

04/08/14

08/10/14
19/01/15

Didnt do full L-sit

10/02/15
10, not 15, pushups
2 of AMRAp w/o HSPU
Static + strength
3 rounds of each; max time
limit of 25 mins
L-sit (15 sec full); planche
progression (15 sec full); back
bridge (30 sec)
Core push ups (15); Band High
Pull (10)
Lunge jump (20); Tricep
extension (10)
One arm band pull (10) ; HSPU
(5)

Completed all but 5

HSPU
Completed all but 4
HSPU
2203
Add 15 Band GM for
last set, reduce push
ups to 10, use
medicine ball for
lunge jump; extend
static holds to 20
seconds
2451
Replace push ups
with tricep
divebomber (10);
BHP with BGM (10)
23:41
Replace back bridge
with 5 wall climbs
Replace core push
ups with one arm

01/05/13
29/06/13
14/09/13
05/11/13

08/01/14

28/03/14
22/09/14

progressions
Replace HSPU with vup (10)
25:57
Max Strength
3 rounds of each; max time
25 min
l-sit; planche progression (15
sec each)
10 HSPU + 15 v-up + 30 sec
back-bridge
15 bed push-up + 10 leg-squat
each leg + 10 Band good
morning

Core
4 rounds of first circuit; 3
rounds of other circuits for 25
minutes
L-sit (15 sec full) + frog pose
static hold (15 sec full)
BGM (15) + dog-pee push up
(10)
Roll out (10) + side plank (30
sec each side)
Leg up (20) + side leg up (20
each side)

19/02/15

Completed all but

one round of last
progression
2400
2330
26.32
---Use 5 wall climbs
instead of band good
morning; divebomber
instead of bed pushup
3027
Move 2 rounds of 3
standing roll out to
the top; only did 2
round of final set
24:25

21/07/13

Completed all but

one round of last
progression
27:38
Only 5 HSPU
Completed all but
last round
24:10
Completed all but 10
of each on 3rd round
of leg up + side leg
up
Completed all on 25
completed all in
2416
Completed all in
2340
Replace BGM with 5
double leg raise in
headstand
Move 3 standing roll
out to the top
Replace push up with
HSPU
Replace leg up with

08/11/14

29/08
16/10/13
09/12/13
28/12/13

20/03/14
21/08/14

27/01/15

08/05/13

14/06/13
09/07/13
15/09/13
16/11/13
54071952

wall climb
Replace rollout with
double leg raise in
headstand
Replace leg up with
V-up into V-sit (10)
26:25 (did not
complete got up to
one round of last set)

max strength
(4 min first round; 6:30 on
each round, max rounds)
l-sit (15) + frog extended (15
sec)
One arm push up assisted (8) +
BGM (15)
Handstand push up (5) + one
leg squat (10 each
leg)
tricep extension (10)+ Leg
raise in headstand position (5
each leg)

04/04/14

5 rounds;
3 rounds;
3 rounds;
3 rounds

15/05/13

Replace with onearm with clapping

push ups (15)
4;4;3.5;4
4;3.5;2.5;.2.5
squats with medicine
ball
4:3:3:3
Squats with medicine
ball

18/10/13

25/11/13
06/03/14

Replace HSPU with

10 V-UP

25 minutes (AMRAP) First,

complete two rounds
consecutively of each, then one
round of the first exercise, then
max rep sit ups and leg raises
* l-sit (15 sec) first set full then
tucked + frog pose static hold
(15 sec full then legs supported
* Handstand push up (7)+ leg
squat (10 each leg)
* Wall climb (5) + High Band
pull (10 high resistance)
* Power over (20) + BGM (15
High)

12 sit ups
10 raises
Completed in 2006
Complete in 1850
Modified (used one
arm pushups instead
of power over)
Modified (used 10
one arm pushups
each side instead of
power over) 1926
Modified (used 10
one arm pushups
each side instead of
power over) 1742

06/04/13
18/04/13
18/05/13
17/08/13
05/09/13

22/10/13

Back Lever: progression;

Hanging wiper
Pull up (variations); one leg
squat
Jumping Lunge (10); Wall climb
Toes to bar (10); one arm static
hold (each side)

3 rounds of all
10 chest push ups
23:02
Add roll outs + one
arm push ups at
beginning
Do two rounds of
everything, except
wall climb do three
rounds
21.49
26:30
3 round of everything
except wall climb set
Didnt complete
Power over + wall
climb and one round
of HSPU + Leg squat
20:05
3 rounds of
everything
replace power over
with 15 clap push up
25:06

16/12/13

27

01/12/13
19/12/13
06/01/14
25/01/14

23.5
Back lever; toes to
bar; static hold
Pull up; wiper
25 min of exercise
23 min of exercise
29 min of exercise

Back lever: progression

Planche progression
Hanging wipers; toes to bar
One arm progression; band
slam/ glute band pull

L-sit + back wall climb

Handstand + one leg med ball
squat
Power over med ball + Jumping

27 min
27 min
Back lever; toes to
bar
One arm progression;
wipers;
27 mins
Swap med ball with
squat with GHB

10/03/14

18/09/14
25/01/15

25/02/15

27/01/14
12/04/14
29/09/14
21/01/15
15/12/13
26/12/13
11/01/14

01/06/14
02/06/14

lunge squats

Replace Power over

with clapping push
ups

20/11/14

Frog stand/Roll-out + HS
L-sit + HSPU
Jumping lunge + Explosive
Push ups
Hanging wiper; Dumbbell swing
Toes to bar; Band rotation
One leg squat; Pull-up
NEW CHALLENGES AND SCORES
Exercise
Complete ASRAP in 17
minutes

Score
2 complete rounds
plus 12 burpees
2 complete rounds
plus 20 burpees and
10 band pulls
2 complete rounds
plus 20 burpees,10
band pulls and 12
push ups
3 complete rounds
plus 10 burpees and 6
band high pulls

Date
24/03/13

10 toes to bar
Double under (60-50-40-3020-10)
5 pull ups

Complete within 20
minutes
1502
1200
Complete as many
rounds as possible in
20 minutes; decrease
from 60 to 10 back to
60;
6 pull ups; 7 toes to
bar
Completed down to
10 and up to 40

15/06/13

Double-unders
Leg raises
Pull ups (Half of reps)
50-40-30-20 and 10 rep rounds;
for time

1854
1733
10 toes to bar instead
of leg raises
1642

15/04/13
25/05/13
12/10/13

4 rounds of
X burpees (40-30-20-10)
10 high band pulls
5 HSPU
20 push ups on two bricks

03/04/13
12/05/13

08/10/13

23/08
09/03/2014

Complete 100 reps of

burpees or 8 minutes of
burpees, whichever occurs
first.
Rest 2 minutes
Total reps for tabata squat
Total reps for tabata push

Option 1: 4 rounds For time

20 burpees
5 HSPU
10 clap push
20 squats
15 v-up
Option 2: 3 rounds For time
25 burpees
10 HSPU
15 clap push
75 squats with medicine ball
10 v-up
30 knees to elbows

Complete 6 rounds for time

15 Box jumps, 24" box
Pull ups, 9 reps
12 Toes-to-bar

25
100 burpees (8
minutes)
96 squats
80 push ups
100 burpees (8
minutes)
120 squats
82 push ups
100 burpees (7
minutes 30 seconds)
136 squats
102 push ups

30/04/15
21/04/13

21 47

08/04/13
05/05/13
07/07/13
11/09/13
01/11/13
03/12/13

17:27
1655
1751
Replace clap push
with pull ups; squats
with lunges; v-up with
10 toes to bar
2156
Alternate burpees
with 40 double unders
squats with 10 one
legged squats each
leg; and 15 dips after
squats
Around 28 minutes
Option 2 25:46
Option 1 20:24
Option 1 23:25
20:57
23:37
23:33
21:25
replace jumps with 50
lunges any style
Replace jumps with
10 one-legged squats
each; replace toes to
bar with either 5-10
HSPU or 10 V-Ups

02/06/13

17/10/13

05/01/14

13/03/14
25/04/14
26/02/15
13/05/13
06/10/13
12/01/14
30/03/14
01/05/14

When needed, replace 27/02/15

toes to bar with v-ups.
Included 3 rounds of
dips
27:23

AMRAP in 20 mins

5 Pull-ups
10 Push-ups
15 Squats

10 rounds for time

15 rounds
17 rounds
21 rounds
10 rounds
with 5 pull ups
changing between
(pull ups; hanging
wipers; toes to bar)
push ups raised and 5
one leg squats each
leg
10 pull ups
5 one legged squats
normal pushups
10 rounds plus 10
hanging wipers

12/04/13
31/05/13
18/09/13
30/11/13

8 rounds
10 pull ups changing
between (pull ups;
hanging wipers; toes
to bar)
8 bar dips; 30 lunges
Alternating between
pull ups and lever
assisted
11 rounds
Sub pull ups with
band pulls, and one
leg squats for squats
10 rounds
12 rounds
normal 6; 6 rounds
back exercise 10 +
push up 10 +
dumbbell swing 15

December
2013
sometime

1638
- Add 6 ab wheel rolls

21/08/13
27/11/13

10/12/13

26/03/14

11/02/15

18/03/15

 5 handstand push up
5 one leg squat each leg
10 dog push ups on
ground

For time two rounds of:

with a slope
- Add 5 kg medicine
ball
- Replace with 5 one
arm push ups each
6 rounds
21.01

24:43

25/04/13

5 rounds for time

8 HSPU
Run 400m

16:00

29/04/13

For time:
Walking lunge from bars to table
and back
50 Push-ups
50 Double-unders
25 Knees to elbows
25 HSPU
50 Box jump, 24 inch box
25 One legged squats per leg
(assisted)
25 pull-ups
25 Toes to bar

27:21
29:29

04/05/13
21/12/13

15:32
16:18
Replace burpees with
woodchoppers; push
ups with clapping;
squats with l-sit
Replace push ups with
pull ups; squats with
toes to bar (14-8) &
wipers (7-1)
23:24 completed
round of 9 reps
Replace push ups with
3 back lever and
burpees with box
jump; squats with one

06/05/13
05/08/13
19/11/13

50
25
30
20
10

Burpees
Pull-ups
One-legged squats
Kettlebell swings, 1.5 pood
Handstand push-ups

14 burpees
14 squats (total)
14 push ups
pyramid down

30/12/13

25/02/2014

legged squats in total

(not each leg)
Replace squat with
kettlebell swing

21/05/15

Completed down to
and including 7 reps.
AMRAP in 20 minutes
50 jumping lunges
100 squats with 5 kg medicine ball
press overhead
20 power overs
10 band high pulls

20 mins
3 rounds plus 50
14/07/13
jumping lunges
2 complete rounds
22/09/13
plus 2 rounds
excluding squats
Omit squats
28/08/14
Power overs to normal
Push ups
Band to
Omit squats
08/04/15
Power overs to normal
Push ups

4 rounds for time

12 burpees
12 Pull ups
36 squats
Run 400 meters (i.e. one lap
around the oval)

For time: AMRAP in 20 min

10 one-legged squats each
leg with 5 kg med ball
10 woodchoppers
20 chinnies
10 push ups on med ball
3 rounds for time

40 jumping lunges
15 push ups
15 BHP with weights
6 rounds
2337
2321
Replace squats with
lunges; alternate
burpees with toes to
bar; and work way
down to zero (burpees
and pull ups
decreasing by 1,
lunges by 3).
28:04
26:33
25:59
5 complete, 6th all
except squats
3 complete
20 mins

22/04/15

16:55

23/09/13

27/07/13
25/10/13
04/01/14

23/02/14
14/1/15
17/11/13
06/03/15

50 Double-unders
40 bicycle
30 Band slam
20 Pull-ups
10 Handstand push-ups
Complete as many rounds and reps
as possible in 15 minutes of:
50 Squats
30 Push-ups
15 Band high-pulls

Complete 7 rounds of
10 woodchoppers
15 clapping push-ups
10 burpees
AMRAP in 20 mins
10 spiderman push ups
10 Band High Pulls
10 woodchoppers
Barabara (modified)
5 rounds for time, resting precisely
1 minute between each. Time each
round
15 pull ups

30 Push-ups

17:51

26/11/13

4 rounds and 10
squats
Squats with medicine
ball + 40 bicycles
after push ups
1557 to complete 4
rounds
20 min
6 rounds
15 sec l-sit/frog tuck;
descending pyramid
50 to 1- and back up
Squats with medium
resistance band;
15 clap push ups
10 one arm band pull
each side
20 min =
Replace band pulls
with 7 pull ups /
replace push ups with
clapping push ups
(15)/ alternate 50
squats with sprint
3 rounds in 16 mins
Replace BHP with
Band good morning
1811
1716
1513

27/05/13

9 rounds
6 rounds (add 10 leg
raise in headstand
position after high
pull) 2046

31/07/13
13/10/13

14/10/13

17/12/13

23/05/14

13/02/2015
08/06/13
22/06/13
07/11/13

2215
12/08/13
Band pulls instead of 12/09/13
pull ups 1638
10 pull ups 1900
13/11/13
Pull ups alternate with
back lever

40 bicycle (abs)
50 Squat or 30 knee tucks

6 rounds for time. Max 24

minutes
15 burpees
10 clap push
20 squats with 5 kilo
medicine ball
20 bicycles

Tabata something else

Complete 32 intervals of 20
seconds of work followed by ten
seconds of rest where the first 8
intervals are pull-ups, the second 8
are push-ups, the third 8 intervals
are sit-ups, and finally, the last 8
intervals are squats. There is no
rest between exercises.
Post total reps from all 32 intervals
to comments.

10 minute challenge
Never Gymless ICT 1 (Total
reps)

progression
3 rounds
20 minutes

05/03/15

2137
1643
1515
Replace squats with
20 band slam
Replace squats with
med ball with normal
squats
30 bicycles
missed out bicycles
and burpees of last
set
20:45
BUrpees with push up
Normal push up
Normal squats
6 rounds plus 7th
round w/o burpees
25:17

24/06/13
25/08/13
27/10/13
14/01/14

330 reps
Used band pulls
instead of pull ups
367
Used band pulls (41)
And power overs (78)
Lunge with med ball
rotate (46)

03/08/13
08/09/13

Use l-sit; frog stand;

push up variation;
BGM

02/01/14

Use L sit; rollout; Push

up divebomber; BGM

22/01/14

406 reps
385

07/08/13
09/10/13

01/12/14

11/12/14

29/10/13

AMRAP 20 minutes
5 one arm push up each arm
(assisted or not)
5 HSPU
5 leg raise in headstand
position
5 one leg squat each leg
15 BGM

5 rounds for time

400 metre run
10 box jumps
6 pull ups
6 toes to bar
5 rounds of
10 burpees; 20 lunges; 30 squats
5 rounds of
10 pull ups; 10 toes to bar; 20
band slam

4 rounds
4 rounds
(added arm exercise
band pull of some
form with medium
band at the end of
each set) 2442
Replace HSPU with
frogstand 15sec at
beginning.
Alternate push up
with divebomber
2240
20:25
Replace 5 leg raise
with 10 V-ups
Rotate b/w push ups,
HSPU and Band pulls
22:02
2150
2141

07/10/13
06/11/13

Cant remember
exactly, but around 24
minutes
Replace second round
with 3 muscle ups; 10
toes to bar; 10
hanging windscreen
wipers
Around 24 minutes
23:30
Replace burpees with
50 double unders
[15 sec l-sit; 10 leg
raise in headstand; 10
band pull]
Replace burpees with
50 double unders
[15 sec l-sit; 20 band
slam; 10 dips]
27:36
Replace:
10 pull ups with 10
High band pulls + 10
Band pulls;

09/11/13

23/12/13

16/01/14
09/12/14

04/03/15
14/08/13
04/11/13

28/11/13

11/12/13

10/01/14

12/11/14

toes to bar with pike

push up on chair or
clap push;
20 band slam with 10
tricep
30 min

EIT Workout no 2
AMRAP in 20 minutes
10 burpees
Sprint 50 m
10 clapping push ups and 5 pull
ups
jog back to starting line

8 rounds in 19
minutes
(no pull ups; run
around park bench at
flying fox)

02/12/13

ROWING AND SPRINTING

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15
reps (or pull ups 15 reps)

Row 1000 meters

20 (pull ups)
bike 3km
40 sit ups
Row 500 meters
60 Sit-ups

2649

05/07/13

8 rounds for time

1555

06/07/13

1400

04/09/13

2647
Added 250 row + 40
russian twists
29.50
Add 250 row + 20
hanging wipers with legs

08/04/13
19/11/13

1 hill sprint
10 push ups
AMRAP 4 rounds
Sprint 50m twice
Rest 30 sec
(15 reps)
One-leg squat 10 each leg
10 clapping push-ups
Row 1000 meters
20 pull ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

23/11/13

AMRAP in 20 minutes

bent (at beginning)

Replace row with
running one complete
lap around park
Replace row with run in
miles
27.31
1 complete round

03/03/15
01/07/13

5 hill sprints
90 lateral jumps over bar
30 pull ups

four rounds for time

10 rep Pull-ups
10 toes to bar
1 hill sprint

Three rounds for time of:

Row 1000 meters
20 Pull-ups
30 kettlebell swing (8kg)

6 rounds for time

18:33
16:19
6 rounds

23/04/13
28/10/13
15/12/13

25:32
Two rounds
Run 100 calories
15 dips
30 KBS 25 pounds

02/07/13
20 min

2321

400 metre row/

5 pull ups
5 toe to bar

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

ICT Workout 9 (Ross

Enamait)

2000

28/08/13

Switched medicine ball

slams for mountain
climbers
3 rounds; max reps were
18 burpees; 50 chinnies;

05/12/13

ICT Workout 10

Complete as many rounds

as possible in 20 minutes
of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats
3 rounds for time of
25 one-legged squats
each leg
10 high band pull
15 HSPU
10 rounds of:
1 minute of skipping
Rest 15 seconds
30 seconds of pull ups
Rest 15 seconds

10 DB pushups; 30
lunges; 130 MCs
Max reps were
18 burpees, 40 chinnies,
10 DB pushups, 30
lunges, 35MBS
Replace squats with
medicine ball weighted
squats; replace 10 high
band pulls sometimes
with 2 wheel roll out;
replace band chest with
divebomber or one hand
assisted push ups
26:00
8 rounds; switch b/w pull
ups, pushups and dips

16/03/15

22/03/14

12/03/15

3 complete rounds plus

running of 4th round

12/05/14

17:42

13/05/14

minimum number of
skips = 100
minimum number of pull
ups = 8

15/05/14

24:34

19/05/14

Post total skips and dips

completed.
4 rounds for time of:
Run 400 meters (i.e. 1 lap
around oval)
15-foot rope climb, 5
ascents (i.e. 15 strict pull
ups)

40 push-ups
100-meter walking lunge
800-meter run (two laps
around the 4 markers on
oval)
100 squats
Running back from the
lights
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Barbara (5 rounds Max
25 min)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

AMRAP 25 min
Lat Band pulls/ High Band
Pull - 10
Push ups - 10
Jumping Lunges - 15

AMRAP 20 mins
100 skips
10 one arm band pull
15 BGM
EIT Workout No 1
EIT Workout No 3

9:11

21/05/14

1:18
1:10
Max burpees in 90 sec.
Replace pull ups with
high band pull

21/05/14
23/05/14
04/11/14

23/22/18/21
20:24

Replace pull-ups with

06/11/14
band pulls
Switch between sit-ups
and leg-ups
3 rounds with 25:22
Replace Pull-ups with
25/11/14
band pull
Switch up between sit up
and leg-up
Squats with lunge squats
23.47 4 rounds plus pulls
10 rounds with lat band 13/12/14
5 rounds with high band
26min

Cycle through push

02/03/15
up/tricep/divebomber/HS
PU
8 rounds total
6
07/03/15

About 25:00
Replaced run with 200
skips
Replace run with 200
skips
19:28

10/03/15
11/03/15

ICT workout 8
ICT Workout 6

ICT Workout 5
EIT workout 5
ICT workout 1
ICT workout 10
Similar to EIT workout 4
10 rounds for time
100 skips
50 Mountain climbers
10 dips
5 rounds
15 Kettlebell swings
15 deficit push ups, hands
on 25lb plates
Run 400 m

Half pull ups, half one

arm band pulls
Replace MBS with kettle
swing (25 pound * 15)
Replace jump with star
jumps
19:14
21.14
9 rounds
Completed
Completed
Replaced push ups with
dips.
Kettlebell swing
Band pull and dips
8 rounds
19:10

15/03/15

18:13

14/05/15

17/03/15

19/03/15
23/03/15
25/03/15
02/04/15
06/04/15