3 x 5 minute rounds

Here is another benchmark workout to test your fitness?  You can also refer to the body weight gauntlet.

This is one that I did with a very fit 45 year old client last week that is based on the CrossFit workout "Fight Gone Bad".

But you do not have to "very fit" to do this type of workout.  You just need to adapt it to what you can handle.

Following an adequate dynamic warm-up this is what you do.

• Spend 60 seconds at each of the five exercises
• Aim to do as many reps as you can at each station (at station 5 you count how many calories the C2 rower shows you expended)
• The clock is always running (do not reset the clock after each exercise) so stop once 5 minutes is up
• Take a one minute break after each five minute round (my client took two minutes) but take more time if needed
• Adjust exercises to what you have available and what you feel comfortable doing
• One point is awarded for each complete rep (one point is given for each calorie on the rower) 

These are the five exercises we did:

1. Skipping double unders (demo video)

2. Kettlebell swings (16kg)

3. Barbell Push Press (75 lbs.)

4. Box Jumps (20" box)

5. C2 Rower (for calories)

It was a super workout and very challenging.

If you are going to try it then make sure you are familiar with all of the exercises you are going to perform.

Adjust the workout accordingly to your fitness level and abilities.

Have fun!