Fitness Tuesday


After our warm up we did front squats and then we did as many deficit pushups as possible in 3 minutes. Our hands were on 35# plates so we drop our chests down in a bigger range of motion. I did 44 pushups (on my knees). Then there was this:

  • 25 Walking lunge steps
  • 20 Pull-ups
  • 50 Box jumps, 20 inch box
  • 20 Double-unders/ 80 single jump ropes
  • 25 Ring dips
  • 20 Knees to elbows – That’s hanging from a bar.  I could almost do this.
  • 30 Kettlebell swings – I did 35 lbs.
  • 30 Sit-ups
  • 20 Dumb bell Hang squat cleans – Dumbells from knees to shoulders while squatting.  I did 15 lbs in each hand.
  • 25 Back extensions
  • 30 Wall ball shots, 14 pound ball
  • 3 Rope climb ascents / 9 pull to standing from the ground

Yeah.  I did it in 21 minutes.  It wasn’t actually as bad as it reads.


We did deadlifts while standing on 35 lb plates to start.  I did 145 lbs.  I could lift heavier but they had us doing a special grip and I couldn’t hold a heavier bar.  Then we did 7 minutes of 2 front squats every minute on the minute.

The workout was as many rounds as possible in 11 minutes of:

  • 11 ring dips
  • 7 hang cleans – bar from knees to shoulders.  I did 55 lbs.
  • 11 handstand push ups or 22 pike pushups

I did 4 full rounds and finished the dips, cleans, and did 11 pikes.


This Sunday I’m signed up to run a 5K in Las Vegas.  It has been nasty cold here so I haven’t run.  That’s my excuse and I’m sticking to it even though it is nice today and you don’t see me out running.  I’m just counting it as a workout and I’m going to do what I can do.  At least I get a t-shirt.


  • Mari Partyka

    I’m sneaking in a click to your ‘banned’ site before I log back into my work network 😉

    I don’t know how you do these intense workouts – simply amazing. Good luck on the run this weekend, hope you are feeling better. Remember it’s not how fast you go, you’re out there doing it. Can’t wait to read all about it.

  • Christine

    Good luck with the 5 K this weekend! Those are my favorite races.
    I actually prefer running when it’s cold to when it’s hot… I’m much more comfortable body temperature-wise. It’s definitely harder to TELL myself to go run when it’s 25 degrees outside and those first 3 minutes I am often thinking, “what was I thinking?” but then after that I am fine. 5 minutes after that and I’m peeling my gloves off. 10 minutes after that, I’m unzipping my jacket. I’m usually home before I’m naked. LOL Kidding. No I mean I’m not kidding. I mean I’m not naked outside. oh never mind. 😉

  • fat loss

    Aerobic education along with anaerobic education. Do you know very well what they are and just how each of them burn calories a bit in different ways? I will get

What Do You Think?

%d bloggers like this: