Goi's Fitness Forum

Anyone in for a short ~10min WOD following a nice warmup and preceding a finisher?

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what he said. I'm in.

Will be back by then. Short is good

On lah. Just that if you guys take 10 min, then I'll take 15.

I'm in.. back to full swing training by then. Forgive me for the long absence.

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)

Welcome back, Sufian. Salam Adilftri for the coming friday.

if we multiply all of sufian's times by 1.5 to be realistic, then none of those workouts are still < 10mins

Can we do unnamed?

cause i got too much running already on my own.

That sounds good. JJC? Or TPY?

would prefer TPY due to proximity.

"Unnamed"
21,15,9
KB thrusters - 16kg
Kipping pullups
Ring dips
KB overhead swing - 24kg

Question (sorry can't find any 'Unnamed' workout from Phing's youtube)
- 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.

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.

ok. Toa Payoh also can. Time? Do early is sui. Can go home, then go Hari Raya visiting after that.

9am? 10am?

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.

Sunday mornings are for church...

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.

If you are serious about 6am, I'll be there.

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)

well depends on when church is for keith. yall be saving me from a 7+km run if its held at 6am.

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.

Sufian, Bruce, Keith?

good timing for me too.. I am used to training at these times... but seriously east coast?

Well that's where I will be, so its either that or the usual 1630 at tpy.

I think Phing and Bruce should have no problem... I would be cycling there anyway... but how would keith get there?

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.

If its too much trouble we could just stick with the usual 1630 programming...

If Keith has a bicycle, we could be riding down together... hmm... hint hint...

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.

veto the east coast; I just realised the bay run is on sunday, so it'll be super crowded with runners etc.

Phing has checked that the bay run is happening this Sunday so how about 5pm at tpy as planned?

ok.