Sep 12
Re: Sep 12
^
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what he said. I'm in.
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what he said. I'm in.
Re: Sep 12
Will be back by then. Short is good
Re: Sep 12
I'm in.. back to full swing training by then. Forgive me for the long absence.
"the more u sweat in training, the less u bleed in battle"
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- galapogos
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Re: Sep 12
A couple of ~10min-ish WODs that we've done in the past:
"Unnamed"
21,15,9
KB thrusters - 16kg
Kipping pullups
Ring dips
KB overhead swing - 24kg
Guys: 12:20min(Vic)
"Helen"
3 rounds
400m
21 overhead KB swings - 24kg
12 pullups
Guys: 10:47min (KC)
"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)
"HUAT AH!!!"
2 rounds
400m run
8x pullups
8x KTE OR ab-wheel
8x ring dips OR 16x bar dips
8x 1-handed KB walking lunge - 16kg
8x BW full burpees
8x HSPU OR 8x 2-handed 16kg KB press/jerk
8x overhead KB swing - 24kg
9:45min(Sufian)
"Evil Mink"
400m run
21x KB clean+press - 16/20kg
21x KTE OR ab-wheel
400m run
15x KB clean+press - 16/20kg
15x KTE OR ab-wheel
400m run
9x KB clean+press - 16/20kg
9x KTE OR ab-wheel
9:49min(Sufian)
"Phing's Day Off"
2 rounds
400m run
8 ring dips
12 kipping pullups
16 single handed KB thruster - 16kg
20 mountain climbers
24 KB swings - 20kg
10:20min (Sufian)
Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)
"Sufian"
1 round
28x pullup
28x 20kg KB swings
28x 16kg KB clean+press/jerk(14x per side)
28x ab-wheel/ring jack knife
28x 24kg KB deadlift
28x burpees
28x bar dip
Best timing: 8:11min (Sufian)
"Unnamed"
21,15,9
KB thrusters - 16kg
Kipping pullups
Ring dips
KB overhead swing - 24kg
Guys: 12:20min(Vic)
"Helen"
3 rounds
400m
21 overhead KB swings - 24kg
12 pullups
Guys: 10:47min (KC)
"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)
"HUAT AH!!!"
2 rounds
400m run
8x pullups
8x KTE OR ab-wheel
8x ring dips OR 16x bar dips
8x 1-handed KB walking lunge - 16kg
8x BW full burpees
8x HSPU OR 8x 2-handed 16kg KB press/jerk
8x overhead KB swing - 24kg
9:45min(Sufian)
"Evil Mink"
400m run
21x KB clean+press - 16/20kg
21x KTE OR ab-wheel
400m run
15x KB clean+press - 16/20kg
15x KTE OR ab-wheel
400m run
9x KB clean+press - 16/20kg
9x KTE OR ab-wheel
9:49min(Sufian)
"Phing's Day Off"
2 rounds
400m run
8 ring dips
12 kipping pullups
16 single handed KB thruster - 16kg
20 mountain climbers
24 KB swings - 20kg
10:20min (Sufian)
Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)
"Sufian"
1 round
28x pullup
28x 20kg KB swings
28x 16kg KB clean+press/jerk(14x per side)
28x ab-wheel/ring jack knife
28x 24kg KB deadlift
28x burpees
28x bar dip
Best timing: 8:11min (Sufian)
Re: Sep 12
Welcome back, Sufian. Salam Adilftri for the coming friday.
Re: Sep 12
if we multiply all of sufian's times by 1.5 to be realistic, then none of those workouts are still < 10mins
Re: Sep 12
Can we do unnamed?
cause i got too much running already on my own.
cause i got too much running already on my own.
"the more u sweat in training, the less u bleed in battle"
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Re: Sep 12
That sounds good. JJC? Or TPY?
- galapogos
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Re: Sep 12
would prefer TPY due to proximity.
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Re: Sep 12
Question (sorry can't find any 'Unnamed' workout from Phing's youtube)"Unnamed"
21,15,9
KB thrusters - 16kg
Kipping pullups
Ring dips
KB overhead swing - 24kg
- KB thruster is 16kg each hand or 1xkb alternate* hand or 1xkb both hands?
*All 3 rounds are odd numbers (21, 15, 9), I scare later 1 arm big 1 arm small.
Uncle 当自强!
- galapogos
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Re: Sep 12
KB thrusters are 1-handed due to lack of equipment. So you split up to 10/11, 7/8, 4/5, no need zun zun lah, you want more balanced, do more reps on your non-master/weaker hand lor. That's what I usually do.
Re: Sep 12
ok. Toa Payoh also can. Time? Do early is sui. Can go home, then go Hari Raya visiting after that.
9am? 10am?
9am? 10am?
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- galapogos
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Re: Sep 12
Eh, paiseh, morning cannot, going ECP running with Joyce (more like she runs, I trudge along) early morning b4 the sun comes out. Unless, you guys wanna do it at ECP at like 6am? Haha.
Re: Sep 12
Sunday mornings are for church...
Re: Sep 12
If you are serious about 6am, I'll be there.galapogos wrote:Eh, paiseh, morning cannot, going ECP running with Joyce (more like she runs, I trudge along) early morning b4 the sun comes out. Unless, you guys wanna do it at ECP at like 6am? Haha.
Otherwise 9.30am is yoga...
Considering this week is a long weekend, we could also try friday (although that will most likely clash with Sufian's break-fast and celebration)
- galapogos
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Re: Sep 12
well depends on when church is for keith. yall be saving me from a 7+km run if its held at 6am.
Re: Sep 12
well, I'm game. Meet at 6am'ish, warmup, WOD, finisher, should finish by latest 7.30am.
Depends on the rest, up to y'all.
Depends on the rest, up to y'all.
- galapogos
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Re: Sep 12
Sufian, Bruce, Keith?
Re: Sep 12
good timing for me too.. I am used to training at these times... but seriously east coast?
"the more u sweat in training, the less u bleed in battle"
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Re: Sep 12
Well that's where I will be, so its either that or the usual 1630 at tpy.
Re: Sep 12
I think Phing and Bruce should have no problem... I would be cycling there anyway... but how would keith get there?
"the more u sweat in training, the less u bleed in battle"
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Re: Sep 12
Hmm, that's kind of tough, I'd be driving in the opposite direction already; instead of 15 mins to ECP, it would be >40mins for me to pick up keith and then head down east again.
- galapogos
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Re: Sep 12
If its too much trouble we could just stick with the usual 1630 programming...
Re: Sep 12
If Keith has a bicycle, we could be riding down together... hmm... hint hint...
"the more u sweat in training, the less u bleed in battle"
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Re: Sep 12
how about 2 sessions... morning at east coast.... and 4.30pm at toa payoh.
I will go for both if i can... we do same workout.. so for those doing the workout twice.. got chance to better ur time.
I will go for both if i can... we do same workout.. so for those doing the workout twice.. got chance to better ur time.
"the more u sweat in training, the less u bleed in battle"
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Re: Sep 12
veto the east coast; I just realised the bay run is on sunday, so it'll be super crowded with runners etc.
- galapogos
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Re: Sep 12
Phing has checked that the bay run is happening this Sunday so how about 5pm at tpy as planned?
Re: Sep 12
ok.
"the more u sweat in training, the less u bleed in battle"
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