Archive for the ‘Shenenigans’ Category


Our “Star Wars” themed open day is happening this morning! The open day session will be on at 9.30am. And at 10.30am and 11.30am, we will be having a special tag-team workout based on Star Wars. See you in the box!

The “Star Wars Death Star Mission”

For the whole background on the mission, visit this link. Working as a tag team, this is the workout:

PART 1: Fight your way in!
As a team, complete:
Run 400m with a Medicine Ball
50 Burpees
50 Wall Balls

Timeline: 10 minutes

PART 2: Actions at Objective
Team ALPHA: Rescue the Princess and hostages
21-15-9 reps of:
Pull Ups
KB Swings @ 24kg/16kg
30 Push Ups

Team BRAVO: Destroy Death Star with high explosives
21-15-9 reps of:
Thrusters @ 45kg/30kg
30 Push Ups

Timeline: 12 minutes

PART 3: Escape from the Death Star!
As a team, complete:
Run 1.2km with DB @ 35lbs/25lbs
50 DB Snatches @ 35lbs/25lbs

Timeline: 15 minutes

Timeline Penalties:
*For PART 1 & PART 2:
Every uncompleted rep=an injury sustained to the team! Each injury=2 burpees!
*For PART 3:
For every uncompleted rep, a hostage has been lost! Each hostage lost=5 burpees!

May the force be with you!


@District 13

Deadlifts 3 x 5 [C]

Deadlifts 5 x 3 (P)
90-95-100-105-110kg (PR)

PR: Deadlift 3 rep max at 110kg


Last Workout of 2013 @ Yongpyong Ski Resort, South Korea

50 Burpees for Time… On a Snowboard