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Old 02-15-2009, 11:26 AM   #1
Andrew Thompson
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The Prison workout

There are quite a few variations of this, but they usually involve burpees (in ascending, or descending, order) and running.

Today I did -

1 burpee
50 yard sand sprint
2 burpees
50 yard sand sprint

ascending order of burpees to

10 burpees
50 yard sand sprint

My time was 10:18. I am sure many of you can beat it!

Who else has done this type of workout, what did you do, what was your time?
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Last edited by Andrew Thompson : 02-15-2009 at 11:29 AM.
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Old 02-15-2009, 01:02 PM   #2
Omar Omar
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Re: The Prison workout

wow this looks like a nice workout, definiatly gona use that a bit training for my track season.

i remmemmber last year track season we did this often

teams of 5 every team works on thier own

- rabbit sprinting on the 400 meter track
- 10 pushups + 10 situps
- 20 box jumps

this was one of the HARD PAINFULL practices.
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Old 02-15-2009, 01:13 PM   #3
Andrew Thompson
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Re: The Prison workout

That sounds like a fun one too!
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Old 02-15-2009, 07:35 PM   #4
Deirdre P Martin
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Re: The Prison workout

hard to come up with a sand pit in NYC during winter
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Old 02-16-2009, 11:47 PM   #5
John Biddle
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Re: The Prison workout

Do you then do 9 burpees & sprint, 8 burpees & sprint etc back down to 1?

Used to do a pyramid like that with pull-ups done downstairs, run upstairs to do burpees, back down for pull-ups and so on, trying to get up to 15 (and back). Can't remember the time. Long whatever it was.

Have thought it would be worth trying to do additional rounds going back down to 1 as a twist on the "do one pull-up the first minute, 2 the second minute" WOD which comes up fairly regularly.
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Old 02-16-2009, 11:53 PM   #6
Andrew Thompson
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Re: The Prison workout

You can. That is another popular variation. I did not do it that way though.

The pull ups - stairs - burpee combo sounds fun.
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Old 02-17-2009, 12:48 PM   #7
Neil Khant
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Re: The Prison workout

Here is a great blog for Prison workouts.

http://trinitytraining.blogspot.com/...s-in-hole.html

WFS

Look to the right and there are links for PWO 1 and 2.

Louis Hayes is a member of SWAT and an advocate of functional fitness.

If you look around there is a lot of good stuff. He did a series on functional fitness that is quite good too.

Have fun.
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Old 02-18-2009, 12:25 AM   #8
Andrew Thompson
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Re: The Prison workout

Quote:
Originally Posted by Neil Khant View Post
Here is a great blog for Prison workouts.

http://trinitytraining.blogspot.com/...s-in-hole.html

WFS

Look to the right and there are links for PWO 1 and 2.

Louis Hayes is a member of SWAT and an advocate of functional fitness.

If you look around there is a lot of good stuff. He did a series on functional fitness that is quite good too.

Have fun.
Great link! Thank you.
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Old 02-18-2009, 08:03 PM   #9
Louis Hayes
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Re: The Prison workout

Neil, Thanks for the props.

If anyone needs any of the documents in edit-able form, send me a PM with your email.
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