Sample Workout - 6 Day Cycle

DAY ONE - CHEST 

- Dips (max reps) x6
- TRX Push Ups (max reps) x6
- Arm Circles (max reps) x6

DAY TWO - LEGS

- High Box Jumps (max reps) x6
- Reverse lunges (max reps) x6
- Leg pulses* (max reps) x6

DAY THREE - STRETCHING

- Mobility and dynamic stretching drills
- Isometric ab exercises

DAY FOUR - BACK

- Switch grip pull ups (max reps) x6
- Headbanger pull ups (max reps) x6
- High partial pull ups (max reps) x6

DAY FIVE - LEGS

- High Box Jumps (max reps) x6
- Reverse lunges (max reps) x6
- Leg pulses* (max reps) x6

DAY SIX - STRETCHING 

- Mobility and dynamic stretching drills
- Isometric ab exercises

 *Stand almost straight on one leg and lift the other leg as high as possible and lower a fraction then lift, then lower a fraction.


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Sample Leg Workout...

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Sample Chest Workout...

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Back And Bicep Workout...

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Chest And Shoulder Workout...

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Sample Leg Workout...

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Sample Full Body Bodyweight Workout...

Superset divebomber push-ups to failure, with L-sit dip static holds to failure. (rest 1-2 mins)

Superset a 50 metre sprint with 50 reverse lunges (25 either side). (rest 1-2 mins)

Superset row pull ups (keep your knees close to your chest and pull so that your lower leg touches or comes close to the bar) to failure, with pull up static hold (hold at eye level with bar) to failure. (rest 1-2 mins)

Superset deep squat jumps (25 reps) with a static deep squat (hold an inch or two above the very bottom of your squat) to failure). (rest 1-2 mins)

Aim to repeat 3-4 times.

Inspired by Rocinha CrossFit.

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Sample Lower Body Workout...

Do six circuits of the following:

- 100 rope skips

- 25 reverse lunges each leg

- 25 bodyweight squats

- 25 Kossack squats

Rest for 2-5mins between the circuits.

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Sample Upper Body Workout...

Do one circuit of the following:

- 1 narrow grip pull-up followed by 2 diamond push-ups

- 1 narrow grip chin-up followed by 2 diamond push-ups

- 1 shoulder width pull-up followed by 2 shoulder width push-ups

- 1 shoulder width chin-up followed by 2 shoulder width push-ups

- 1 wide grip pull-up followed by 2 wider than shoulder width push-ups

- 1 wide grip chin-up followed by 2 wider than shoulder width push-ups

Rest for 2-5mins and follow the same circuit as above but add to 2 reps to each exercise (2 pulling and 4 pushing).

At the end rest for 2-5 mins and repeat the workout from the very beginning. Do this double circuit 5/6 times.

Alternatively, for the hardcore add another circuit with 2 further reps (4 pulling and 6 pushing).

At the end rest for 2-5 mins and repeat the workout from the beginning. Do this triple circuit 5/6 times.

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Norway's Got Talent...

17 year old Norwegian lady gets to grips with some seriously tough exercises over there at CrossFit Bergen in Norway.

She attempts muscle-ups, push-ups, clean and jerks, pull-ups, front-squats, handstand push-ups, deadlifts, bench press and a spot of tumbling.

Source: Philipo Negro

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Barbell Complex...

Here's Neghar Fonooni doing a really cool 63 pound barbell complex of:

5 x Romanian Deadlifts

5 x Bent Over Rows

5 x Front Squat

5 x Overhead Press

5 x Reverse Lunge

Neghar did 6 rounds of these in 15 minutes. Give it a try!

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Pinch, Punch First Of The Month...

It's the first of the month which means only one thing. The new 20 by 12 workout has landed.

Lee Wade Turner of the UK Bar-barians has just dropped his last 20 by 12. And he's left the toughest till last last. It's wheat and chaff sorting time!

October's 20 by 12 exercises are:

1. RUSSIAN DIPS [Alternative: Dips, Push ups]

2. LYING SIDE TO SIDE LEG RAISES [Alternative: seated twisting knee raises]

3. PSEUDO PLANCHE PUSH-UPS [Alternative: Push-ups, Kneeling push-ups]

4. ALTERNATING FRONT & BEHIND THE NECK PULL UPS [Alternative: pull-ups, inverted rows]

5. SQUAT THRUST WITH PUSH-UP [Alternative: squat thrust no push-ups, tuck jump]

For a full description of the exercises and the correct form as well as competition details read the video details here.

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September's 20 by 12...

For your chance to win some fizzYcaL wear and Fitstream gear post a video of yourself doing four rounds of the circuit below on the 20 by 12 facebook page before the month is up:

1. TUCKED FRONT LEVER PULL-UPS x 12

- Alternative: Bring knees closer to the body so shins are under the bar. Bent knee pull-ups. Pull-ups. Inverted rows.

2. LUNGES x 12

3. SQUATS x 12

4. L-SIT KICKS x 12

- Alternative: Dip bar knee raises. Seated knee raises.

5. BAR DIPS (REVERSE GRIP) x 12

- Alternatives: Dips. Tricep extensions. Push-ups. Kneeling push-ups.

For guidance on form and rep count for the main exercises checkout the YouTube description.

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August's 20 by 12 Workout...

Mr Jay Anthony of the UK Bar-barians takes to the...bars for this month's 20 by 12.

Here's a list of the exercises plus their alternatives. Give it a go, film it, upload it to YouTube, post it here and win prizes (for details read the YouTube description).

1. MODIFIED KOSSACKS
Alternative - Deep bodyweight squat.

2. PULL UPS
Alternatives - Chin ups or inverted rows.

3. DIPS
Alternatives - Push ups or elevated push ups.

4. WINDSCREEN WIPERS
Alternatives - Lying straight leg windscreen wipers (feet close to the floor) or hanging side leg raises (bending knees).

5. PUSH UPS
Alternatives - Kneeling push ups or incline push ups.

For guidance on form and rep count for the main exercises checkout the YouTube description.

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July's 20 by 12 Workout...

It's July! The Olympics finally get underway in our capital city this month and the next installment of the 20 by 12s have just dropped.

Thanks to Big Sean Grealish for his input on this one.

July's 20 by 12 exercises and their alternatives are:

1. SWITCH GRIP PULL & CHIN UPS x 12 [Alternative: Switch grip one hand at a time from a deadhang at the bottom. Switch grip inverted row on a low bar with feet on the floor. Standard pull-ups. Standard chin-ups.]

2. ALTERNATING PISTOL SQUATS x 12 [Alternative: Deep Jump Squats]

3. CLAPPING PUSH-UPS x12 [Alternative: Standard Push-Ups. Knees On Floor Push-Ups.]

4. HOLLOW ROCKS x12

5. BENCH/BOX JUMPS x 12

For more info on form and how to win prizes checkout the video's youtube description.

So without further ado here's Lee Wade Turner with July's 20 by 12 Workout:

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June's 20 by 12...

June is here which can only mean one thing...it's a new UK Bar-barian 20 by 12 commemorating the London Olympics!

Sai's jetted off with Jay and Lee to Ukraine for the Street Workout World Festival but not before leaving you with a June workout to challenge. And who is up for the challenge?

Checkout the video's youtube description for full details on the exercises and film and post your attempts on the facebook page for a chance to win prizes.

As usual June's workout consist of 20 sets by 12 reps for time, broken down like so:

- 5 exercises (representing the 5 Olympic Rings).

- 4 rounds (representing an Olympiad - the four years between each Olympic Games).

Enjoy!

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May's 20 by 12 Workout...

May's 20 by 12 has landed and Jay Anthony, one third of the Bar-barians UK wing does the honours.

As requested this month's workout has been turned down a notch to encourage more submissions. So get your attempts videoed and uploaded for a chance to win some awesome prizes.

Just click the youtube icon on the bottom right of the video above and read the video's description.

Get Yours In Before The Month's Out...

For more info head over here.

Jose Diaz Wears fizzYcaL Green...

Social entrepreneur, bar athlete and winner of january's #20by12 Jose Diaz of Venezuela does a back lever pose in the fizzYcaL green t-shirt alongside fitstream rings.

To have a chance of winning a fizzYcaL t-shirt and fitstream rings enter the #20by12 workout challenge or visit the fizzYcaL and fitstream stores.

April's 20 by 12 Workout...

April is here and that means a new 20 by 12 workout for you. As requested there are alternatives suggested for each of the exercises featured in this month's 20 by 12.

For those that film and post their attempts at the workout there's bags of kudos and recognition available as well as prizes to be had courtesy of those generous folks over at Fitstream and ourselves.

See video's youtube descriptions for prize details and alternatives suggested. Just click the youtube icon on the bottom right of the video above.