Goi's Fitness Forum

yes, but if you partner with a fast runner, you don't have to do that many reps... so it's a tradeoff (although I admittedly feel sorry for the fast runner, who probably won't be as fast in the next 400m, after having to do 100 box jumps )

hahahha. can i be partner with uncle phing then....
kidding...should be fine with anyone.

I'm not worthy, we partner you with Kevin or Sufian, they are more pro and hardcore.

xarope wrote:I'm not worthy, we partner you with Kevin or Sufian, they are more pro and hardcore.

Eh damn humble lah you

KEVIN LIM wrote:Eh damn humble lah you

The truth never hurts, well, not in the long term. In the short term,

anybody want a very shiong workout can volunteer to partner with moi...but chiu must be a fast runner...

Steph_Parker wrote:

xarope wrote:Been thinking about how to do some partner workouts, and bumped into this one, Partner WOD (from SEALs crossfit WOD):

Run 400 meters-Max Box jump 24"
Run 400 meters-Max KB swing 50lb
Run 400 meters-Max Burpees
Run 400 meters-Max Thrusters 65lb
Run 400 meters-Max Jumping pull-ups

e.g. one person runs 400m, the other does AMRAP box jumps
the first returns, starts box jumping, the 2nd runs 400m

Seems doable with our equipment, guess we have to sub the thrusters with 1h version.

i like this.
sounds very fierce.
choosing partner also very important. i ish weak, wait nobody huan to partner with me.
or can draw lots for pairing.

uncle phing: i should be saying that line.
xian: my sentiments exactly. for my case lah.

If got partner workouts, i want to partner with my bodybuilder-training practitioner friends Bryan and Elton. Haha. Then can prove that bodybuilders cannot run. haha

Sufian wrote:If got partner workouts, i want to partner with my bodybuilder-training practitioner friends Bryan and Elton. Haha. Then can prove that bodybuilders cannot run. haha

i ish nt bodybuilder....i nv compete b4...

I ish juz a gym rat who juz trains.... tmr ish deadlift day!!! pwr.....

I never say bodybuilder mah.. I say bodybuilder-training practitioners...

Heck in this forum, I think only you me and elton uses machine. And also more than 6 reps.

Sufian wrote:Heck in this forum, I think only you me and elton uses machine. And also more than 6 reps.

Hey, I do more than 6 reps, and I use the machine... to hold me in place whilst I do some GHR!

xarope wrote:

Sufian wrote:Heck in this forum, I think only you me and elton uses machine. And also more than 6 reps.

Hey, I do more than 6 reps, and I use the machine... to hold me in place whilst I do some GHR!

ok power.. u can also join our team.

but I don't do enough bicep curls

can i join also moi always hang moi towel on the machine huans

I will rest on the machine row when drinking my protein shake...can join?

where's the wii WOD?

This looks like "fun":

150 Burpee Pull-ups
Note: This WOD is to be done as a two man/woman team. First person does a burpee, when that person jumps and claps overhead simultaneously the other person will jump into a pull-up. When the other person comes down off the bar the 1st team mate will drop into the next burpee. Every 15 reps switch.

this does not look fun at all

http://www.crossfitbrandx.com/index.php ... wforum/16/

Scaled down WOD.

couple of interesting workouts whilst trawling gymjones:

10x Deadlift @ 405# +
20x Bench Press @ 315# +
30x Overhead Squat @ 225# +
40x Back Squat @ 225# +
50x Dead Hang Pull-up on Rings +
60x Hand Stand Push-up +
70x "Proper" Push-up

We probably have to scale this to e.g. 50%, I can't DL 405lbs... yet. Much less bench 315 or OHS 225.

"60 minute Work Capacity":
100 reps of each of the following in 60 minutes:
Ball Slam @ 25#
Box Jump @ 30"
"HeadCutter" @ 53#
KB Swing @ 53#
Push-up ("Hard" style)
Push Press @ 2 x 25# KB
Burpee
Sit-up (Knees-to-chest)
Wall Ball @ 20#
Deadlift @ 135#
If player gets 100 reps of each under 60 minutes then they finish out time on AirDyne or Erg
Score is total calories on AirDyne or meters on Rower (10m = 1 point)

Need subs for ball slams (band pulldown?) and situps (hmm) and wall balls (thruster?), as well as the scoring at the end (more burpees?)