Challenge 4

Tabata :

Pullup
Pushup
Situp
Squats

Demo video
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Challenge no 3

4 rounds for time :

400m run
50 air squats

Squats : crease of the hips below the top of your knee
If you don't know what 400m is you can run for 2 minutes each round.

Here is a WOD demo :

Challenge no 2

100 Burpee-Pullups

Here is a demo :





Send in your times.

First Challenge

One try, max plank.
How long can you hold the plank for?

Jon Ladha : 8 min 01
Jonny Goldsberry : 8 min 27

Standards are simple :
-2 elbows on the ground under your shoulders.
-Shoulders, hips and ankles are all on the same line.
-You need 4 contact points on the ground at all time.
Post your time to comment.

Welcome to F5 Sailing

This is a training blog for sailors who are on the go and need to stay fit.

Each week you will see 3 workouts that you can do anywhere with minimum material.