Workout: Outdoor - Work, Rest and Play

Warmup:

• Short Sprints, jog (active recovery)
• Air Squat and Jump Squats drills 

Workout: (combinations of) -->

• 60 metres Farmer's walk carrying a breeze block* (two arms)
• 3 sets of 10 x Concrete block deadlift, squat clean and press.
• Assorted Tree Pull-Ups, Knee to Elbows, Rope Climbing
• Box Jumps - Bin Jumps
• Balance walking on beams
• Precision Jumps
• 30 metre Bear crawl
• 30 metre Crab walk 

Workout: Tabata Thursday

Warmup:

• 60 seconds shadow boxing
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Press-Up, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec standing start Long Jumps (max effort),10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 16kg Kettlebell - male, 8kg - female, you can substitute dumbbells for kettlebells (but add 2kg). 
** KB should touch floor in between reps, swap arms as needed.

Finisher:

100 Jump Pull-Ups

How to clean Vibram Five Fingers

How to clean your Vibram Five Fingers 

Vibram Five Fingers

I am a big fan of the Vibram Five Fingers and wear them during my training - indoors and out.  One thing is for sure the only complaint I have (and that I hear from Vibram users most often) is about the smell.  They can really stink.

There are 3 things you can do: 

• wear them very infrequently;
• wear them with toe socks;
• or wash them frequently AND use an effective cleaner. 

I wear my Five Fingers for all my regular training, driving and walking around town (where appropriate). For me the last option is the only feasible choice.  

I followed the instructions on the main Vibram Five Finger site which suggests regular machine washing and detergent alone is sufficient.

"Vibram FiveFingers are machine washable. Use gentle, warm water cycle with liquid or powdered detergent. Hang to air dry."

This does keep them clean, however if you wear them regularly or for lengthy periods (which I do) the odour still remains even after repeated washing. If you find you have the same problem, then try the following:

A simple and natural way to deodorise the Vibrams.

Things you'll need: 

• A bowl of hand hot (not boiling) water
• 1/2 tablespoon of Baking Soda
• 1/2 tablespoon of Baking Powder
• 1 tablespoon of Apple Cider Vinegar
• 3 drops of Lemon Oil* 
• 5 drops of Peppermint Oil* 

*Aromatherapy oils will do.

Instructions: 

1. Soak the Vibrams for an hour or two in the solution above (preferably overnight);
2. If heavily soiled use an old toothbrush to clean inside the toe pockets;
3. Fasten any loose velcro attachments;
4. Machine or hand wash in warm water;
5. Hang them up to dry (for obvious reasons do not tumble dry).

Additional Notes:

The Vibrams will not lose shape after repeated washing.  The solution is a natural disinfectant/deodoriser, cheap and safe to use (it also avoids the use of toxic chemicals/cleaners too).

I have experimented with the quantities above and have found this to be the ideal ratio to clean and freshen up my five fingers, but feel free to experiment. 

Workout: Heavy Going

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Walking Lunges (Forward)
• 10 Walking Lunges (Backward)
• 10 Back Extensions
• 10 Tricep Dips
• 10 Bodyweight (Inverted) Row
• 5 Underhand Grip Pull-Ups, 5 Overhand Grip Pull-Ups

Workout:

• 40 metre Waiter's Walk (24kg Kettlebell left arm overhead) - 12kg for women
• 40 metre Waiter's Walk (24kg Kettlebell right arm overhead) - 12kg for women
• 3 sets x 5 Push-Ups (2 x 20kg/45lb plates on back) - 10kg/25lb plate for women  
• 5 sets x 4 Pull-Ups (1 wide, 1 narrow, 2 x alternate grip, 1 underhand)
• 2 sets x 5 Squats (person of similar bodyweight on your back)
• 20 Knees-To-Elbows
• 10 Burpees (1 press-up per burpee)