FK.DW 010709

So here it is, the inaugural FK.UK Daily Workout. Hopefully you are all as excited to do these workouts as we are to create them.

The first week is taken up by testing protocols to give you (and us) a good baseline from which to gauge scaling and to give you some numbers to aim to beat as you improve in your training. Detailed instructions can be found in an earlier post (here) so it is strongly suggested you read that before commencing.

Buy In

General warm-up followed by warm-up sets of the exercises below

Strength/Skill

Back Squat Single Rep Max testing

Press Single Rep Max testing

Conditioning

For time

Run 400m

30 Pull-Ups

40 Press-Ups

50 Squats

60 Sit-ups

Run 400m

The idea of this one is to induce a change in muscular endurance in addition to any metabolic conditioning effect. To that end, you want the workout to take between 7 and 10 minutes to complete so scale the reps on the calisthenics accordingly so you finish within that domain.

Cash-Out

Dot drills - Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here (link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Post weights, times and any comments or questions to the discussion topic found here.

Have fun!