Tag Archives: Lunchtime Fitness Dublin 2

Can you survive the Lunges Of Death?

Wild Geese Fitness members enjoy a good bit of variety in their training, Kettlebells, bodyweight, barbells, sandbags, strength focus, endurance focus. Just plain old variety.
But in order to ensure that progress is being made we have a few benchmark tests or challenges that we throw out every now and again.
Usually these are either a max effort lift, max repetition set or a timed challenge.
It’s the time challenges that really get everyone going, they seem to create the most competition and camaraderie then the other challenges.

One such challenge was on todays menu, feel free to try it out for yourself, see how you get on.
I’ll be honest, it was set by a different crew, but we put our own spin on it. The video below is the original post from Smitty over at the Diesel Crew, he uses a 50lb Bulgarian bag and lunges the length of a football field.
Here at Wild Geese Fitness we have the metric system, no Bulgarian bags and no football pitch. So we use 90 meters (98.4 yards) which just so happens to be 6 lengths of the training floor, I put a medicine ball at the turn around points to ensure nobody cheats. In place of the Bulgarian bag we hold a Kettlebell in each hand, most opting for a suitcase carry which really does a number on your grip!

50lb = 22.7kg, so most of our guys and girls hold a pair of 12kg kettles (24kg = 53lb!), although most have since stepped up to 16’s (70lb), 20’s (88) and one or two (myself included) have even used 24kg bells (53lb).
Last time I did it with a pair of 24’s it took 5 minutes dead and left me limping for about 5 days!

So if you’re up to taking the diesel challenge, even if you’re doing it Wild Geese style, watch this video, or talk to any of our regular members, then grab a stopwatch and a weight and away you go.

[youtube=http://www.youtube.com/watch?v=PlMxZyacKYI&fs=1&hl=en_US]

Regards

Dave
www.wg-fit.com

15 minute challenge

I’ve been getting a lot of cautious interest about the Lunchtime Fitness training sessions that I’m running at Wild Geese.

After all, what can you possibly do to get fit in 30 minutes? I mean seriously, thats what Curves claims up the road and nobody ever gets results there!

So when one of our fighters turns up the other day and says “I’ve got 15 minutes, what have you got for me?” I set him to work and grabbed my camera.

The following is one round of the circuit I set him, the second I think. He manged to get half way through his 5th round before the buzzer went off and he hit the showers and returned to the office.

Watch the vid, thry the circuit and respond with your total, remember it’s the max number of rounds in 15 minutes:

[youtube=http://www.youtube.com/watch?v=ffx_UQL0kU8&hl=en_US&fs=1&rel=0]

The circuit is as follows:
Clean & Press x 5
Bodyweight Rows x 10
Swing x 10 L/R
Squat x 20

Ensure the weight you use is heavy.
It’s not about quantity of work, it’s about quality.

Regards

Dave
www.Wg-Fit.com