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Workout of The Day (WOD) 17 April 2012

So this was my workout of the day. You have 18 mins do do as many rounds as you can of :

15 box jumps, 12 push press(50kg), 9 toes-to-bar. (This is 1 round) I have uploaded just 1 round for you(and was super beat by this point of workout), as the 18 minute video would be too boring ;_).

I did 8 rounds and 15 reps of the 9th round in 18 minutes. This totals 303 repetitions.

The purpose of this workout is to give your all in the 18 minutes with NO or very little rest, after all its ONLY 18 minutes. This workout burnt 589 calories, and as the intensity was high, up to 25% more fat than a steady state session of 1 hour would.

Q: Who benefits from this type of workout?

A: Anyone male or female who wants to scorch fat and build lean muscle and Athletes who want to improve stamina, strength, endurance, flexibility and power.

Train Smart, Train Elite!

About DiabeticAthletic (30 Articles)
A type 1 Diabetic and a firm believer that hard work produces the best results and that there is no easy road to success. Functional and Crossfit Training are my FAVOURITE training styles, "I train for LIFE, not to look good in a mirror! After all... What is a Ferrari , without its engine.." Nicholas Caracandas is the owner of City Bowl Fitness - Strength and Conditioning and has been in the game for just under a decade. With more than 600 clients under his belt and over 5000 hours of personal training completed his knowledge and ability to deliver results are unparalleled. Starting off specialising in Kettlebell training and boxing he became head coach and programmer for CrossFit Mother City's Strength and Conditioning program. He runs the Bikini Body Challenge at City Bowl Fitness which specializes in female weight loss and overall body sculpting. Being a type 1 Diabetic for 19 years he has a vast knowledge on Nutrition and healthy living with a vast understanding of tried and tested training methods capable of delivering any goals you may want and need. Nicholas works at 4 facilities around Cape Town and is the proud bid winner of a 2017 Government contract to provide services to profile government employees. Weight loss, lean muscle mass, sport specific training, performance training and injury rehabilitation are just some the services on offer. No matter your goal, shape or size he is one of the few trainers that offer a money back guarantee.

3 Comments on Workout of The Day (WOD) 17 April 2012

  1. What would you suggest instead of the toe to bar…in case I don’t have the bar to hang on to?

  2. Double leg raises ( lying on your back), but this is a big regression. Or, burpees to 9 reps…….

  3. Pretty nice post. I just stumbled upon your weblog and
    wished to mention that I’ve truly loved surfing around your blog posts. In any case I will be subscribing on your rss feed and I am hoping you write again soon!

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