Goi's Fitness Forum

xarope wrote:let's see, what do we hate to do:
HSPU
ring dips
pullups
400m's
ab roller/KTEs
1-H walking lunges

two more (either to balance these out or what we hate to do)? then we do 8 reps of everything, intersphered by 2x400m (i.e. 400m then 8 exercisesx8 reps, 400m, then 8 exercisesx8 reps)... that should be a nice and brutal workout, approx. 10mins.

i believe this is only one round ?

xarope wrote:let's see, what do we hate to do:
HSPU
ring dips
pullups
400m's
ab roller/KTEs
1-H walking lunges

two more (either to balance these out or what we hate to do)? then we do 8 reps of everything, intersphered by 2x400m (i.e. 400m then 8 exercisesx8 reps, 400m, then 8 exercisesx8 reps)... that should be a nice and brutal workout, approx. 10mins.

I think we hate burpees as well., and how about throwing in a hip dominant KB swing just to balance things out?

let's see, what do we hate to do:
400m
HSPU
ring dips/bar dips
pullups
ab roller/KTEs
1-H walking lunges
Burpess
Swing
400m

8 reps of exercise 1 round....Begin n end with 400m run

too bad cannot add in a hulk 1....

Well I was actually thinking of 2 rounds of:
400m
HSPU
pullups
ring dips/bar dips
ab roller/KTEs
1-H walking lunges
Burpees
Swing
<one more exercise>
repeat one more time for total 2 rounds...

We'll need a sub for HSPUs...

Oh and Goi and I were talking, we need to be stricter on each other's form
- full lockouts/extension
- proper technique for the prescribed exercise and so on.

diff for me as i am very new..i have no clue wad some of the exercise are...like the kb clean....

Canuck eh wrote:We'll need a sub for HSPUs...
.

put your toes on the smith machine, dips bar, chair, table etc

use that as a support/assist as required

jerry.mobbs wrote:

Canuck eh wrote:We'll need a sub for HSPUs...

Oh and Goi and I were talking, we need to be stricter on each other's form
- full lockouts/extension
- proper technique for the prescribed exercise and so on.

put your toes on the smith machine, dips bar, chair, table etc

use that as a support/assist as required

oh, you have no idea the extent of Keith's epic failure in HSPUs...

Bryan wrote:diff for me as i am very new..i have no clue wad some of the exercise are...like the kb clean....

OK, I think maybe it's a good idea to also spend 5-10 min before each WOD, after warmup, to go through the individual exercises used in that WOD for people who aren't sure of how to do them. If they cannot perform them satisfactorily after the "coaching", then sub with something else that they can do. How's that?

400m
8exercise(11rep pls, den total 88 rep very huats)
400m.

swee swee

Remember, we need to be in Orchard by 6. Can everyone show up a little earlier? Say 4?

Canuck eh wrote:Remember, we need to be in Orchard by 6. Can everyone show up a little earlier? Say 4?

i will say 330....

Ya 330 would be good.

I'm cool with anytime.

Ok everybody, take note of the new time 330. Let's fix the program

1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan

1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. Vic

1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. Vic
7. Sufian. Probably there to either look, or participate in slow pace.

1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. Vic
7. Sufian. Probably there to either look, or participate in slow pace.(That's what he said the last week....)
8. Xian

Jordon n Bert not coming?? Comeon Bert....

Btw will be doing first wave again...So when u all see my timing u guys will be encouraged so i sure the slowest..hahhaa

walan havent even 24hrs notice u want me reply... i not that free leh... lol anyway...


1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. Vic
7. Sufian. Probably there to either look, or participate in slow pace.(That's what he said the last week....)
8. Xian
9. Bertrand

can we have an alternative to HSPU?
I asking my friend to come along, don't think its for beginners.

flamekid wrote:walan havent even 24hrs notice u want me reply... i not that free leh... lol anyway...


1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. Vic
7. Sufian. Probably there to either look, or participate in slow pace.(That's what he said the last week....)
8. Xian
9. Bertrand

Ninja spotted

Weib wrote:can we have an alternative to HSPU?
I asking my friend to come along, don't think its for beginners.

Can you bands tied to the dip bar, do assisted, with a partner from another wave also assisting.

We'll do a mini-tutorial on all the lifts to be performed. Since we're on youtube...proper form guys. No more muscling it up, even if it means a slower time.

If really cannot, then somebody standby a set of dumbbells to do overhead press with?

1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. Vic
7. Sufian. Probably there to either look, or participate in slow pace.(That's what he said the last week....)
8. Xian
9. Bertrand

gears list
vic - a pair of 8kg dumbbells, 1 ab wheel

ehh i wont ninja... got dinner at sakura.... lol...

I think OHP is better.
Frankly i won't even trust myself with the HSPU let alone a newbie.

yeah lets take aways the HSPU as i also cant do it..i dun wanna injure myself and cant come to 300...very sadz de lehz

If yall don't try, yall won't know if yall can do it. Try it first then say.

So, something like this?

400m
HSPU
pullups
ring dips/bar dips
ab roller/KTEs
1-H walking lunges
Burpees
Swing
<one more exercise>
2 rounds for time?

How heavy for the swings?

i could bring 32 if yall want.