Welcome to our 6th and final week, you fabulous Feisty 50 Fitness Challengers! Well done to everyone who has stuck with the programming and made it this far in the journey.

For today’s bodyweight workout we will be revisiting our first workout from Week 1.

Week 6 – Bodyweight Workout Test
In a 7 minute time window, completes as many reps as possible of:

5 hand-release push-ups
10 sit-ups
15 air squats

Once you’ve completed the workout upload your score here. I would like to challenge you all to try and beat your previous score. The goal is to move safely and well, within your own ability! Don't forget to warm-up. Scroll to the bottom of the page for a simple workout warm-up

Can’t remember what this work was? Here’s the video to remind you what to do. Or click the movements above for suggestions.

The deadline to submit a score for this workout is 23:59 on Sunday 21 February January 2021.

Scoring this Workout

Your score is the total number of reps you complete. Each movement hand-release push-up, sit-up and air squat you complete is a rep. A completed round of 5 hand-release push-up, 10 sit-ups and 15 air squats would equal 30 reps total. For example, you manage to complete 5 full rounds plus 10 air squats into your 6th round within the 7-minute time cap, your score would be 205.

Keeping Count During Your Workout
We know it can be easy to lose count while you are exercising. One method for keeping track is by using counters such as pennies, pens, beads, pebbles, etc. Put your counters a pile and after you complete a round move a counter into another pile. At the end of your workout, count up all the items in your new pile, times that by 30, and just add on any additional reps you might have completed. You could also use a pen and paper and keep track using a tally, but this can take eat into your workout time more than the counter method.

Suggested Warm-up

Before you start the workout we recommend you do a warm-up to get all your muscles ready to work. You can complete your own warm-up or you can complete the one below:

30 secs Star jumps/ Jumping Jacks (Walking Jacks)
30 secs Down ups
30 secs Sit-ups
30 secs Air squats
30 secs Rest

Repeat twice

When you're ready to go, don't forget your 7-minute timer and don't forget to count your reps!

 

Feisty 50 Weekly Warriors

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.