Monday, November 2, 2009

Workout #17

In order to succeed, your desire for success should be greater than your fear of failure.

Bill Cosby

Run

4 x 400m on 3 mins
4 x 200m on 2 mins

example: Start the clock and run 400m. If your time to run 400m is 1:30, then you have 1:30 to rest, for a total time of 3:00 mins. When the time hits 3 mins, run the 400m again. Continue until you have run 4 - 400m sprints, then switch to 200m without a break. Let me know if you do not understand.

4 rds:

Run 400m
10 Burpees

Gauge the workout for you!
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4 comments:

  1. btrumanNovember 3, 2009 at 7:13 PM

    workout completed 11/3
    total time: 25min
    modified workout

    ran 1 mile- 6:55

    3 rounds of 12-15reps
    tricep extensions
    shoulder press
    leg press
    lat pull downs

    got a call after last set.

    ReplyDelete
  2. btrumanNovember 4, 2009 at 9:20 AM

    workout done 11/4
    started pt before wednesdays workout was posted

    ran a 5k on treadmill

    3 rounds
    15 pullups
    10 tuck jumps
    15 pushups
    total time: 35:25

    cool down and stretch

    ReplyDelete
  3. BKNovember 4, 2009 at 1:37 PM

    completed: 11/3
    4x400 - 12 min
    4x200 - 8 min
    4 rnds 400m/10 burpees - 12:45
    total time: 32:45

    completed modified workout #15 on 11/3 as well
    KB swings with 30#
    squats completed on squat machine with 140#
    situps completed on incline bench
    21-15-9: 6:32
    400m: 2:10
    21-15-9: 6:38

    ReplyDelete
  4. BKNovember 8, 2009 at 9:49 AM

    completed: 11/4
    all with 3 rounds
    cable cross: 15 reps 30#
    side delt: 10 reps 10#
    row: 12 reps 150#
    overhand swing: 12 reps 20#
    underhand swing: 10 reps 20#
    pect major: 10 reps 20#
    bicep curl: 20 reps 30#

    ReplyDelete

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