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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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Thursday 08 September 2011

Posted by The Coach on September 7th, 2011

“Shuttle Run Ladder”
3-minute rounds
In round 1, perform 2 x 25m shuttle runs
In the remaining time, perform max reps of burpees

In round 2, perform 4 x 25m Shuttle Runs
In the remaining time, perform max reps of burpees

In round 3, perform 6 x 25m Shuttle Runs
In the remaining time, perform max reps of burpees

Continue adding 2 Shuttle Runs per round.
You are out once you cannot perform the required number of shuttle runs within the 3 minute period.
There are no rest periods

Post rounds and total burpees to comments

The Value Of Sleep
If you’re keen to find out more about the importance of sleep, rest and recovery, our own ultra-running Ian Dunican is an expert in this area. He has many resources and lots of advice that you may find useful. Feel free to flick Jase an email if you want more and he’ll put you in touch with Ian. You can also check out our Further Reading page for more articles.Β 


57 Responses to “Thursday 08 September 2011”

  1. The Cell said

    This should be a good one guys! Thanks to Dan for the inspiration on this one…



  2. Graeme said

    GO Flash GO!!

  3. Maggie said

    Chin up, Chest Out, Punch On!! πŸ˜‰

  4. mattyg said

    rump shaker rump shaker just shake the rump

  5. Graeme said

    Hey emporer, I got to play that tune during the warmup tomorrow

  6. Laila said

    So excited about training tomorrow. Mint WOD, ultra mint people and we may even have story time by the one and only Storyteller Stef (this is truly what SS stands for). Reckon I might lose sleep I’m so excited!!! πŸ™‚

    MC Batman, lookin’ forward to your tunes. πŸ™‚

  7. Graeme said

    Party people …. Tag team back again!

  8. MATTYG said

    boom boom just shake da room tick tick tick boom

  9. Laila said

    Batman, Flash, Michele “crack-a-funny” P, The Raj (Cherry on top) and Storyteller Stef….does 6:30am with Jase the Snatch Trainer and a pearler of a WOD get any better????

    Witnessed some seriously exciting efforts this morning both with the 5:30amers and the 6:30amers.

    WOD as Rxd – 10 Rounds 168 Burpees

    Trophy goes to Michele P for her quality “FL” comment!!! So good!!! πŸ™‚ πŸ™‚

  10. Jane said

    Hi all,

    I’m going to order some clothes from Reebok, shipping is $50 !!!! if anyone wants anything am happy to add to our order to share the cost of shipping, let me know

    Wod today was awesome – would have been even better if I could have run instead of row

    12 rounds 232 burpees
    just missed out on round 13 – I blame Jason he didn’t reset my rower for me πŸ™‚ managed 630metres

  11. graeme said

    Cracker of a morning crew tag team party planet people today
    with some imported WarmUp Tunes and some funny stuff

    what a laugh πŸ™‚ this morning, we even had the honour to train with the Emperor himself, and Laila, do not ever forget MRS F*@KEN AWESOME!

    WOD As RXD – 10 Full rounds and (21 laps of 22 on the 11th)
    + 144 Burpees

  12. Maggie said

    BEST morning crew EVER!!! “Tag team was back again!! Mint WOD and such quality commentry from Pascoe and the one and only “Snatch” trainer as Laila so kindly reminded me of…

    I tried to keep up with the Emperor (SS) but the General was no where near his superlative level πŸ™‚ He got me…

    Fantastic results and effort by all! Well done to Corbin on the earlier session.

    WOD – 10 rull rounds + 22 laps of the 11th, missed out by 1 burpee to complete 11!

    Set myself a minimum of 10 rounds, very happy πŸ™‚

  13. Hannah said

    11 rounds 160 burpees. got to 23 laps in the next round but didnt make it. Thankyou so much to the 6.30 people who were there early and cheering us on. Your encouragment was awesome!!!!

  14. Stef said

    Energetically high morning! Great work by all…
    Wod as rx’d:
    12 rounds 221 burpees. Did 25 lengths in the 13th round… 1 length and one burpee short of 13 full rounds..

    Legs not sore but heavy, Especially after yesterday…



  15. Laila said

    Nearly forgot! If you ever here Jase talk of a dancing ban on the Cell floor, he is just having a little joke. In fact, so much so, he actually highly encourages it, welcomes it even! Bring your own style, bust a move, burn the floor and make Jase “the snatch” trainer proud! πŸ˜‰

  16. Graeme said

    Just want to say how amped this morning has made me feel, can’t take the smile off my face

    That is by far the most fun group I’ve trained with and highest energy levels I’ve experienced at the cell in 2 years

    Thankyou to all involved, smiles all round

  17. Ash said

    WOD as rx’d

    13 Rounds, 150 burpees
    Did the 13th Round and a burpee then called it quits.

  18. corbz said

    Thanks Maggie πŸ™‚ and thanks to everyone for the support this morning. It definitely fired me up to go that bit harder and faster.

    Wod – 12 rounds with 159 burpees. Just couldn’t make it back in time in the 13th round. In retrospect I think I should have gone harder on the burpees and not saved myself for the run, even if it meant less rounds

    FWII training at the cell rocks! Can’t wait for tomorrow

  19. The Cell said

    Ash, you and Mike disappoint me…



  20. Jane said

    I refer to my post the other day

    “the 6.30am crew are from another planet – meant in the nicest possible way” πŸ™‚

  21. Dave said

    You lot are all high

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