Today's Workout:
Part 1
1 RM Turkish Get Up Left arm
1 RM Turkish Get UP Right arm
Part 2
Beep Test
Add both TGUs together and then multiply by the number of levels completed during the Beep test. Example (95lbs left arm + 80lbs right arm) X Level 11.4 = 1995
This should be interesting; we're taking a Bigman movement and combining it with (arguably) a Littleguy workout.
TGU's start on the ground, move through standing tall, and finish with the weight under control and both shoulder blades on the ground.
One foot has to completely cross the line for each 20m length of the Beep test. Athletes will have one chance to pickup the pace if they miss a beep, if they fail to cover the next interval before the next beep they will be eliminated.
The Beep test involves running continuously between two points that are 20 m apart. These runs are synchronized with a MP3, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording. This test is often used by Coaches/Mil/LEOs to assess athletes/recruits Vo2 max and stamina. The Ontario Provincial Police and Canadian Forces require a 6.5, the Royal Marines (UK) need an 11.
The test record is thought to be held by Hakan Mild, a pro soccer player for the IFK Gothenburg in Sweden, who got to level 19.13! Steve Nash, Phoenix Suns, completed 17.
Andy
- Coaches Budget 22 minutes for the Bleeping test. I will leave my Ipod by the sound system for the sound track.
AndyPosted by Pink Pig on 12/28 at 08:53 PM - wow - that sounds confusing....BRING IN ON!
Posted by momma bear on 12/28 at 09:42 PM
- That is a very tough example Andy! If anyone can score above 2000 I will be VERY impressed.
I'd be happy over 1000. I think anything around 1400 - 1500 will be on the leaderboard.Posted by Prof on 12/28 at 10:52 PM - I dont get it......
Posted by Michee on 12/29 at 01:39 PM