Categorized as: Workout of the day

Fight gone bad

Fight gone bad

Minute 1 – Box step ups *ninjas do box jumps

Minute 2 – Wall balls

Minute 3 – Row for calories

Minute 4 – KB high pull

Minute 5 – Barbell shoulder to overhead (if unsure do burpees)

Minute 6 – Rest

Add total reps from all 5 minutes work (1 calorie = 1 rep)

repeat twice more, try to match your reps.

Monday’s beat the clock

Never miss a monday workout

Set a running clock

on 0.00 complete 400m on treadmill *ninjas do 600m

on 03.00 complete 1k on the bike *ninjas on level 10

on 06.00 complete 30 squats, 20 sit ups, 10 press ups *ninjas do 45,30,15 reps

on 09.00 complete 30 burpees

on 12.00 complete 12 floors on stairmaster *ninjas do 15

on 15.00 complete 21 ring rows, 15 kb thrusters, 9 calorie row *ninjas do pull ups

on 18.00 complete 40 x step ups *ninjas do box jumps

on 21.00 complete 3 x 30 seconds plank holds with 15 second rest

on 24.00 complete complete 1 minute max effort assault bike


Charlotte’s tough mudder

Run 1k

Box jump x 20

Max hold from pull up bar

Bear crawl the length of the astro turf and back

100 skips

50 battle rope slams

50 squats with power bag on back

25 burpees

Run 1k


Friday’s beach weights

Warm up –

5 rounds of 30 seconds work, 30 seconds rest of Assault bike (Arms only)

Cable room circuit – 4 rounds

12 x Lat pull down

12 x Seated row

12 x Tricep extension

12 x Bicep curl

Then –

21 reps of

press ups

sit ups

ring rows *Ninjas do pull ups

repeat with 15 reps and 9 reps




The Buy In

Complete 1k on either the treadmill or rowing machine as a ‘buy in’

Then Complete 5 rounds of

10 KB swings

10 KB goblet squats

10 KB cleans

10 press ups

Complete either 2k on the bike or 500m on the ski erg as a buy out

*Ninja warriors do 8 rounds*