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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Saturday 28 August 2010

Posted by The Coach on August 27th, 2010

“The Cell Inmate #546”
For time:
Pull Up, 60 reps
Ring Push Up, 60 reps
16kg American Kettlebell Swing, 60 reps
16kg Kettlebell Push Press, 60 reps
GHD Sit Up, 60 reps
60kg Deadlift, 60 reps
15ft Rope Climb, 6 ascents
16kg Kettlebell Snatch, 60 reps
Burpee, 60 reps
Double Under, 60 reps

Post time to comments

You can now book online and pay on the night for skill sessions. Go to the “Seminars” tab in MBO, register for the skill session you want and you’re in. The option is still available to pay online, however we have have opened it up for unpaid enrollments to cater for those without a credit card.


29 Responses to “Saturday 28 August 2010”

  1. The Cell said



  2. Ash said

    Wonder if there will be any ‘late’ cancelations!?!

  3. The Cell said

    We will be graced by two of the greats tomorrow… MacGyver and Poseidon, not too mention another great that will enter the complex. If someone were to cancel it would be their devastating loss…


  4. Steve said

    Test run for Inmate 546

    As rxd: 37:04

    To give some indication of the “epicness” of this workout, I can knock off the Filthy Fifty, which many will compare to this, in sub 25 mins. Today nearly floored me. Ring push ups, GHD sit ups and burpees slowed me down and everything else was slow compared to the great man, who looked like he wanted to do it twice.

  5. Tereena said

    that is how we roll..haha, you make me laugh Stef!

  6. The Cell said

    As Rx’d – 29.47min.

    Only to be achieved by the inspiration of working next to one of the greats… And you must be speaking about Frank. R there Stevie…


  7. michelle said

    Awesome….. can’t wait for tomorrow!

    And now for something else completely awesome:

    Just awesome 🙂

  8. Nicole Quirk said

    Woah !! haha… holly mother of Jesus…You guys wern’t talkin it up at all 🙂

    Time cap ??? ( I hope not )

    This is going to be a shock to the system…

    Looking forward to it though, see you all tomorrow bright n’ early

    🙂 🙂 🙂

  9. Carole said

    Can you do it again sometime soon when I’m not working. Thanks. 😉

  10. graeme said

    just cancelled my plans tonight and im going to bed ..
    ready for the mother-load !

  11. Biljana said

    Nikkolas just explained the ‘546’ to me…Duh!!!
    Brilliant name – simple but clever! 🙂

  12. Lisa said

    OMG – first WOD back! That is going to finish me for the whole weekend!!! Awesome 🙂

  13. Steve said

    Just watched a post-games interview with Mikko Salo… This blokes focus and determination is phenomenal…
    He had obviously set himself to win the games, therefore his 5th place left him very disappointed. What did he do? Did he decide that 5th place was good enough? Did he complain that the workouts didnt suit him or that the LA weather was hotter than he was used to? NO. He took Monday off (the games finished on sunday), then trained twice on Wednesday and twice again on Thursday in preparation for his 2011 Games program which was starting on the next Monday. He congratulated those who beat him and thanked them and the organisers for exposing his weaknesses, which were immediately incorporated into his program for next year.
    How do you react when things go against you? Blame others? Whinge? Be satisfied with a “good effort”?
    Nobody is perfect, but there is insight to be gained by seeing how other people approach life’s ups and downs.

    (The interview is on the journal, for those that subscribe)

  14. grover said

    this was just too enticing not to do; subbed for equipment as follows:

    Pull Up, 60 reps
    Push Up, 60 reps
    35# DB American Swing, 60 reps
    35# DB Push Press, 60 reps
    Sit Up, 60 reps
    135# Deadlift, 60 reps
    Toes to Bar, 6 reps :S
    35# DB Snatch, 60 reps
    Burpee, 60 reps
    Double Under, 60 reps


    today i sweat blood, and it was good. i wish i was better.

    stef you are legit my friend!

    miss yall!
    texas grover

  15. Will F said

    That WOD is awesome! Wish I was there to do it.

    Today I did a 15km easy/medium pace bike ride, followed by a slow 4223m run, which is the distance around the top of the ‘defensive’ wall surrounding Tuscan (Italy) Lucca. I was aiming for 30mins but got 19:52…considering my current health (I was coughing up blood a few days ago, and again on anti biotic and newly added steroids for the 3rd week running) I think that was awesome, slow but awesome (I even had a spew on the way!)

  16. Vicki said

    Pete, Willow & I are popping in to view the carnage this morning … I am armed with camera :-0
    Epic, people, totally epic.

  17. Ash said

    Killer work out guys, definitely looking forward to a relaxing weekend now! Congrats to everyone at the 8am session, amazing efforts!

    INMATE #546
    60x Pull Ups (Yellow Band, last few on Red)
    60x Push Ups
    60x 12kg KB American Swings
    60x 12kg KB Push Press
    60x Sit Ups
    60x 60kg DeadLifts
    6x Scaled Rope Climbs
    60x 12kg KB Snatch
    60x Burpees
    60x Double Unders

    Time: 55:49


    Thanks for showing me the KB movements, hadn’t done a few of them and making me push myself, not the best time to learn double unders but got 60 out! Looking forward to doing it again in the future. Thanks to everyone there, plenty of sweat and blood spilt!!

  18. The Cell said

    Grover, how are you brother? Hoping you are well. Great to hear from you and we are humbled by your dedication to our website and the training! Hope the USA is treating you well!

    To everyone that gave today a go, we are very proud of you! Awesome work, only one person did it as prescribed today, Michelle. F. What an effort, really to all those, we are very happy with the flow of this benchmark work outs for The Cell!

    Enjoy the weekend!



  19. The Cell said

    Will your a champion mate, keep posting brother! And enjoy the wonders of Italy!



  20. Biljana said

    It was an absolutely awesome WOD!!

    Pull Ups x 60 (Blue Band)
    Push Ups Knees x 60
    12kg KB American Swing x 60
    12kg KB Push Press x 60
    Abmat Sit Ups x 60
    42.5kg Deadlifts x 60
    Scaled Rope Climbs x 30 reps
    Burpee x 60
    Double Unders x 60

    43.22 mins 🙂

  21. Biljana said

    oh..and snatch was in there somewhere x 60 reps 12kg DB 😀

    Just starting to feel the effects of this WOD – epic!

  22. graeme said

    well that was epic, and to all the “inmates” that did the wod today and didnt leave anything in the tank, you guys are awesome and inspiring !! personally i wasnt that happy with my time, burnt serious time and struggled with rope climb 5 and 6, but its done now and the benchmark is set, anyone whos interested i want to do 546 again pre christmas to see how much better i can get – well done all!

    Pull Up, 60 reps
    Ring Push Up, 60 reps
    16kg American Kettlebell Swing, 60 reps
    16kg Kettlebell Push Press, 60 reps
    Sit Up, 60 reps
    60kg Deadlift, 60 reps
    15ft Rope Climb, 6 ascents (well 5 and a half !!)
    16kg Kettlebell Snatch, 10 reps, then 50 reps with 12kg
    Burpee, 60 reps
    Skips 180 reps

    Time: 63.07

  23. Lisa said

    “The Cell Inmate #546”

    For time:

    Pull Up, 60 reps (Red Band)
    Normal Push Up, 60 reps
    12kg American Kettlebell Swing, 60 reps
    12kg Kettlebell Push Press, 60 reps
    Sit Up, 60 reps
    42.5kg Deadlift, 60 reps
    Scaled Rope Climb, 6 ascents
    12kg Kettlebell Snatch, 60 reps
    Burpee, 60 reps
    Double Under, 60 reps

    38.49 minutes.

    That was a fantastic WOD!! Great work to all the Sat crew, it’s good to be back. 🙂

  24. michelle said

    Warm up: Skipping, mobility, some deadlifts, KB Swings, KB Snatches

    WOD as Rx’d

    Time = 41:33

    Great WOD, guys – brutal, but great

    Awesome effort by everyone who had a crack this morning, and thanks to those who stuck around and cheered us on – it definitely helped me get through those burpees!!

    Graeme – I’m with you for a second run through before christmas 🙂

  25. Tereena said

    Awesome efforts everyone!
    And WOW Michelle!! Really well done 🙂
    Enjoy the rest of your weekend 🙂 🙂

  26. Lisa said

    Michelle – you smashed it! Great job!! 🙂

  27. Jane said

    Ran 20km as 4 x 5km splits with rest (as per my IM trg plan) at 5.30am finished at 8am, quick food, shower, change and off to The Cell for 9am WOD – I could have done 10am as 3 people late cancelled 😦 that would have given me more than 1 hour to recover from the run

    The Cell Inmate #546”
    For time:

    Pull Up, 60 reps (Orange band swapped to Red Band towards the end)
    Push Up on toes, 60 reps
    12kg American Kettlebell Swing, 60 reps
    12kg Kettlebell Push Press, 60 reps
    GHD Sit Ups, 60 reps
    42.5kg Deadlift, 60 reps
    Rope Climb, 6 ascents (strugged with the last 3 so did extra half ascents as I just couldn’t get the last bit up the rope to the top)
    12kg Kettlebell Snatch, 60 reps
    Burpee, 60 reps
    Double Under, 60 reps

    Time 50mins 39secs

    Brutal but brilliant WOD 🙂 – I’m up for doing it again before Xmas – just remember I have the IM on 5 Dec so don’t make it around that date please 🙂

    Michelle awesome work – you rock 🙂

  28. The Cell said

    Jane, I did not realise you did such a heavy work load prior to coming, ideally you would of really needed at least 3 hours recovery with appropriate nutrition. Nevertheless you took your mind to a different place today, I am sure. Impressive work!

    Love it! keep at it girl!


  29. Brett said

    For time:
    Pull Up, 60 reps (Red Band)
    Ring Push Up, 60 reps
    16kg American Kettlebell Swing, 60 reps
    16kg Kettlebell Push Press, 60 reps
    GHD Sit Up, 60 reps
    60kg Deadlift, 60 reps
    15ft Rope Climb, 6 ascents – Got 2 ascents then subbed last 4
    16kg Kettlebell Snatch, 60 reps
    Burpee, 60ish reps
    Double Under, 60 reps

    Time: 56 minutes ish
    Tough wod, after the ghd situps I was smashed and had nothing left in the tank. The rope climbs really slowed me down as I spent far too long attempting the 3rd ascent, should have scaled earlier. Will be keen to do this again, was fun in a weird sort of way.

    Good work all 😀

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