20101231 – 07h00 – The RAMMSTEIN 2010 year end session
JM + WarmUp (160 club)
It’s become a tradition that we do “The RAMMSTEIN” as the last workout of the year.
There’s 5 sites, each with 4 exercises. You work on each exercise within a site till you have done all 4, then a short break and move to the next site. Once you’ve done all the sites, you skip for the equivalent amount of time of one sites rotation.
That’s round 1. Round 2 – increase the time on each exercise, and also on the skipping. Round 3 – increase the time again.
A) SnL, BrW, SnR, BrS
B) CL, SwA, CR, “The Doug”
C) EW, GuS, Bp, Mr
D) PpL, BrL, PpR, BrR
E) Sw2h, SqJ, JaL/ScissorJumps, Pushup/Dip on the kettlebells
F) skipping (I have a calf strain, so did SqBw instead)
Round 1) 30s on each exercise, with 8s “setup/move” time (so a 2m round x5, with 2m32s skipping)
Round 2) 45s on each exercise, with 8s “setup/move” time (so a 3m round x5, with 3m32s skipping)
Round 3) 60s on each exercise, with 8s “setup/move” time (so a 4m round x5, with 4m32s skipping)
Thank you ALL for an awesome year of training. Looking forward to next year (oh – wait – that’s tomorrow!! – see you at 07h00).