The 4 Horsemen will usher in a new age of fitness. The traditional versions of Conquest, War, Famine and Death are represented in our focus on Goals, Competition, Nutrition and Metabolic-conditioning. We firmly believe that strength, power and fitness are best achieved by utilizing CrossFit methods and the 4 Horsemen of Lifts: Squats, Presses, Deadlifts and O-lifts.

Friday, September 25, 2009

Take your workouts to go!

The following is a list of workouts that can be performed on the road, away from the gym. Look for pieces of the environment that can be used as equipment ie. benches (for box jumps), retaining walls (for box jumps), tree branches (for pullups), big stones (for "kettlebell" swings, press or thrusters) etc.

21-15-9 of Squats and Pushups rest 2-3 min and repeat as necessary.

100 burpees

Max rounds in 20 min of: 5 pushups, 10 situps, 15 squats

400m run x 4-6 (rest 2-5 min in between)

1 mile run, rest 5 min, 1 mile run

4 rnds for time of: 50 squats, 400m Run

3 rnds for time of: 20 burpees, 50 situps

100 pushups, 100 situps, 100 squats

5 rnds of: 15 clapping pushups, 25 hollow rock, 35 jumping squats

400m walking lunges

tabata (20s work, 10s rest) pushups, situps, burpees, squats

5 rnds of: 1 min Handstand, 10 pistols

10 rnds of: 100m sprint, 10 burpees, rest 1 min

3 rnds of: 200m run, 30 squats, 20m bear crawl, 10 burpees, 20m bear crawl

50-40-30-20-10 tuck jumps and situps/V-ups

21-15-9 Handstand pushups and pushups

3 rnds of: 20 squats, 15 burpee broad jumps, rest 2min

3 rnds of: 50 supermans, 50 situps

5 rnds of: 10 pushups, 10 jumps for height, 200 m sprint
2min rest
5rnds of: 10 pushups, 10 broad jumps, 200m sprint

Practise your Gymnastics:
Elbow levers
and all the one arm/leg and straddle/tuck variations

Go Hiking!

Go Swimming!

Go Bike riding!

Go Running!

Rings, or a jump rope are small enough to fit in your suitcase and will add even more variety to your workouts.

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