Max Weight Kettle Bell SDLHP

Ring Dips

Dave Allsopp: 13:20 (20kg, Ring Press-up)

Kate Till: 16:38 (16kg, Ring Press-up)

Steve Lloyd: 15:45 (32kg)

Dave Atherton: 16:39 (28kg)

Carrie Lloyd: 23:53 (16kg, Ring Press-up)

Xavier Gardillo: 32:52 (28kg)

Chris Pain: 9:31 (32kg, Ring Press-up)

Colin Pearson: 8:43 (24kg, Ring Press-up)

Dave Bayliss: 10:50 (32kg, Ring Press-up)

Viki Bayliss: 8:31 (12kg, Incline Press-up)

Michelle Kealey: 9:46 (12kg, Incline Press-up)

Mandy Williams: 11:37 (16kg, Ring Press-up)

Jon Nash: 10:49 (20kg, Press-up)

Chris Lawley: 15:04 (28kg)

Marcus Stone: 18:53 (24kg, Ring Press-up)

Mike Woodward: 11:17 (24kg, Ring Press-up)

Lou Francis: 12:01 (16kg, Ring Press-up)

Karen Simmonds: 15:04 (20kg)

Ryan Clarke: 29:09 (32kg)

Viki Fernal: 17:38 (8kg, Incline Press-up)

Lee Dunn: 13:45 (20kg, Ring Press-up)

Michelle Jones: 17:49 (16kg, Ring Press-up)

Matt Harris: 18:22 (28kg)

Sarah Biggs: 14:14 (12kg, Ring Press-up)

Sue Showell: 17:32 (16kg, Ring Press-up)

Caz Glass: 14:45 (16kg, Ring Press-up)

Jodie Lucas: 12:54 (20kg, Ring Press-up)

Julie Bowling: 10:28 (24kg, Assisted Dip)

Liz Danks: 10:19 (24kg, Assisted Dip)

George Roache: 13:23 (36kg)

Ad Devaney: 10:14 (24kg, Ring Press-up)

Lou Taylor: 11:34 (16kg, Ring Press-up)

Max Weight Kettle Bell Swings (USA)

HSPU

Ryan Clarke: 22:56 (28kg)

George Roache: 18:54 (32kg)

Alex Bayliss: 12:04 (8kg, Handstands)

Dan Bayliss: 13:03 (8kg, Walk HS)

Dave Bayliss: 14:30 (20kg, Walk HSPU)

Viki Bayliss: 11:06 (8kg, Dec PU)

Mike Woodward: 20:44 (16kg, Walk HS)

Rhi Pearson: 13:04 (12kg)

Chris Lawley: 13:54 (20kg, Walk HSPU)

Karen Simmonds: 14:49 (16kg, Walk HSPU)

Michelle Jones: 26:31 (12kg, Walk HS)

Caz Glass: 22:53 (12kg, Walk HS)

Matt Harris: 16:01 (16kg)

Daffyd Miller: 29:41 (10kg, Walk HS)

Julie Bowling: 7:30 (16kg)

Liz Danks: 7:51 (16kg)

Lou Taylor: 13:13 (10kg, Dec PU)

Joel Pearson: 18:50 (12kg, Walk HS)

Ad Devaney: 15:15 (16kg)

For Time:

50 Pull-ups

400m Run

21  Thrusters 42.5kg

800m Run

21  Thrusters 42.5kg

400m Run

50 Pull-ups

Joe Pearson: 22:55 (35kg)

David Allsopp: 22:30 (20kg, Ring Row)

Sharon Cox: 28:05 (20kg, Blue Band)

Lou Francis: 26:25 (20kg, Blue Band)

Rhi Pearson: 24:32 (20kg, Green Band)

Viki Bayliss: 26:20 (15kg, Ring Row)

Lisa Marshall: 32:33 (25kg, Blue Band)

Jon Nash: 30:03 (32.5kg, Green Band)

Carrie Lloyd: 33:30 (15kg, Blue Band)

Steve Lloyd: 23:55 (42.5kg)

Marcus Stone: 28:40 (25kg, Blue Band)

Colin Pearson: 28:20 (30kg, Green Band)

George Roache: 18:47 (42.5kg)

10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10 Reps of:

Box Jump

Burpee

Pull-up

Press-up

KettleBell Swing 16/12kg

SDLHP 16/12kg

Wall Ball Shots 10/5kg

Sit-ups

Double Unders

Squats

You choose the order of the exercises. All exercises have to be performed at least twice, apart from the exercise you choose for 100 Reps, which is only used once.

Use all the exercises from 10 to 100 Reps, you can change the order on the way back down from 90 to 10 Reps.

There is a 60 minute cut-off for this workout!!!

Steve Lloyd: 53:20

Karen Simmonds: 44:10

Paul Kealey: 56:49

Andy Price: 54:57 (Green Band)

George Roache: 51:00

Liz Danks: 45:25

Rhi Pearson: 51:25 (Green Band)

Julie Bowling: 48:33

Gav Barnett: 57:41

Dave Atherton: 1:03:17

Lou Taylor: 56:20 (Blue & Green Band)

Colin Pearson: 60:00 (40 Reps↓)

Ryan Clarke: 60:00 (60 Reps↓)

Chris Lawley: 60:00 (40 Reps↓)

Mike Woodward: 60:00 (70 Reps↓, Blue Band)

Lisa Marshall: 60:00 (50 Reps↓)

Sue Showell: 60:00 (50 Reps↓)

Kate Till: 59:15 (stopped 100 Reps)

Viki Bayliss: 35:21 (stopped 100 Reps, Rings)

Michelle Kealey: 33:44 (stopped 100 Reps, Rings)

Lauren Barnett: 41:01 (stopped 100 Reps, Rings)

Michelle Jones: 47:50 (stopped 90 Reps↑, Rings)

Jon Nash: 46:48 (stopped 100 Reps, Green Band)

50-40-30-20-10 Reps for Time of:

Double Unders

Sit-ups

Jack Brierley: 11:33

Jodie Lucas: 18:25

Stu Cherrington: 15:12

Michelle Jones: 20:04

Sue Showell: 20:34

Sarah Biggs: 19:47

5 Rounds for Time of:

20 Pull-ups

30 Press-ups

40 Sit-ups

50 Squats

Rest exactley 3 minutes between rounds. Record time for each round.

Lee Dunn: 6:01, 5:45, 7:09, 6:57, 7:17 (Blue Band)

Rhi Pearson: 6:05, 7:18, 7:06, 5:44, 6:13 (Green Band)

Chris Lawley: 5:34, 5:30, 5:36, 5:10, 5:06

Pete Jones: 5:09, 5:21, 5:39, 6:01, 6:13

Jon Nash: 8:24, 9:10, 8:40 (Green Band)

Ryan Clarke: 6:08, 6:45, 7:33, 8:43, 9:13

Karen Simmonds: 5:03, 5:35, 5:23, 5:32, 5:32

Julie Bowling: 4:45, 4:34, 4:43, 4:54, 4:55

Al Francis: 4:55, 5:13, 5:47, 6:04, 5:53

Lisa Marshall: 5:45, 5:46, 5:06, 5:17, 4:29 (Blue Band)

Lou Taylor: 9:01, 9:16, 9:46, 10:23 (Blue & Green Band)

Gav Barnett: 4:44, 6:03, 7:28, 6:22, 6:10

Liz Danks: 4:15, 4:10, 4:14, 4:20, 4:03

In Teams of 4 People

Max Rounds in 20 mins of:

40 Prisoner Lunge Walks

Max Rep Burpees

Max Rep KettleBell Swings

Max Rep Push Press  20kg Bar

The timing station is the ‘Prisoner Lunge Walks’. When your team member finishes the 40 reps, change exercise.

Record the number of combined reps for the team and how many rounds completed.

Lee, Al, Colin, Jodie: 1545 Reps (3 Full Rounds)

Carrie, Rhi, Karen, Lou: 1442 Reps (3 Full Rounds)

Ryan, Ad, Dave, Liz: 1744 Reps (4 Full Rounds)

Chris, George, Pete, Steve: 1959 Reps (4 Full Rounds)

50 Walking Lunges

30 Box Jumps

20 Pull-ups

Ryan Clarke: 24:54

Mike Woodward: 35:30

Chris Lawley: 21:58

Dave Bayliss: 33:44

Viki Bayliss: 25:03 (Ring Row)

Dan Bayliss: 21:49 (Green Band)

Alex Bayliss: 18:47 (Ring Row)

Lee Dunn: 33:44

Michelle Jones: 36:54

Jodie Lucas: 29:29 (Green Band)

Sarah Biggs: 21:40 (Ring Row)

Sue Showell: 21:50 (Ring Row)

Lisa Marshall: 25:57 (Blue Band)

Stu Cherrington: 14:08 (Ring Row)

George Roache: 13:40

Jon Nash: 25:45 (Green Band)

Julie Bowling: 16:02

Gav Barnett: 18:44

Lou Taylor: 33:23 (Green & Blue Band)

Liz Danks: 16:57

Paul Kealey: 16:35

32kg KettleBell Swing

SPRINT 100m

Steve Lloyd: 8:02 (32kg)

Marcus Stone: 8:15 (20kg)

Stu Cherrington: 7:38 (24kg)

Dave Atherton: 7:47 (28kg)

Carrie Turner: 15:49 (16kg)

Photo: Steve working on his ‘Turkish Get up’

Photo: A demonstration of the various stages of the ‘Turkish Get up’ including the Collapse in a Heap on the Floor Stage!!!

400m Run

25 Burpee’s (touch the bar 1 foot above you)

Chris Lawley: 36:10

Lou Francis: 40:08

Karen Simmonds: 35:57

Mike Woodward: 36:15 (Row)

Lisa Marshall: 39:26

Al Francis: 37:00

Sue Showell: 34:40 (Step Burpee)

Sarah Biggs: 39:28 (Step Burpee)

Lou Taylor: 45:26 (Step Burpee)

George Roache: 29:00

Stu Cherrington: 30:35

Ad Devaney: 30:28

Liz Danks: 31:30

Julie Bowling: 32:31

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