Our penultimate week is upon us you fit feisty challengers! We have a fun workout for you to sink your teeth into this week.

2 Parts

Part 1 – 6 min ascending ladder (2,4,6,8,10…)
Hand-Release Push-up
Star Jumps / Jumping Jacks (or Walking Jacks)

Rest for 4 minutes, then move into

Part 2 - 6 min ascending ladder (2,4,6,8,10…)
Air Squats
Sit-ups

*aim to beat your first round score

Score is total reps

 

Format

Today’s workout has a slightly different format to the ones we have completed over the last few weeks. Hopefully, this guide will make it clear but do feel free to message us should you have any questions.

Start by warming up. You can use the suggested warm-up below or do your own.

When you are ready to start part 1, set your timer for 6 minutes and begin by completing 2 hand-release push-ups followed by 2 star jumps, then 4 hand-release push-ups and 4 star jumps, 6 hand-release push-ups 6 star jumps, etc. Keep going adding increments of 2 until your 6-minute timer runs out. Write down your rounds and any additional reps. We will be aiming to beat this number in part 2.

Set a timer for 4 minutes and use this time to rest.

When 4 minutes have passed move into Part 2. Start your 6-minute timer and begin by completing 2 air squats and 2 sit-ups, 4 air squats and 4 sit-ups, then 6 and so forth until your 6-minute timer runs out. Note your rounds and any additional reps.

Scoring this workout

Your score is your combined total number of reps from both rounds. Use the chart below to help you calculate your score.

Rounds	Reps to score
2s	4
4s	12
6s	24
8s	40
10s	60
12s	84
14s	112
16s	144
18s	180
20s	220
22s	264
24s	312
26s	364
28s	420
30s	480

For example, in Part 1 you fully complete up to the 10s (10 hand-release push-ups and 10 star jumps) and complete 8 hand-release push-ups into the round of 12s, your score would be 68 reps. In Part 2, you fully complete up to the set of 12s (12 air squats and 12 sit-ups) and 7 air squats into the next round, your score would be 91 reps. Add the Part 1 and Part 2 scores together for a final score of 159.

Upload your score here.

Screenshot your Strava or take a photo on your route and tag your teammates and @DurhamAlumni for a shoutout on Instagram #F50FC

As always, please ensure you complete the movements safely and within your ability. Use the videos as a guide.

Suggested Warm-Up

1 min running on the spot
5 inch worms
10 air squats
Repeat 3 times

See what other Durham Alumni are up to on Strava

Past Workouts

Week 1 - Monday 11th Jan
Week 1 - Thursday 14th Jan
Week 2- Monday 18th Jan
Week 2 - Thursday 21st Jan
Week 3 - Monday 25th Jan
Week 3 - Thursday 28th Jan
Week 4 - Monday 1st Feb
Week 4 - Thursday 4th Feb
Week 5 - Monday 8th Feb
Week 5 - Thursday 11th Feb
Week 6 - Monday 15th Feb
Week 6 - Thursday 18th Feb


Special thanks to Team Durham, The Fitness Centre at Durham University and Owner and Head Coach Chris Mason at CrossFit Jacana Durham for supporting this event.