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What's NYE without a kick-ass workout and a sweat angel to ring in the new year?

We're bringing you 3 different butt-whooping workouts for you to try to ring in the New Year.

The first workout comes from one of our most loyal Instagram followers who is SO consistent in posting us in his workouts and his client's workouts he puts them through. He's an awesome trainer and we very much appreciate his consistency in tagging us and in his efforts to improve not only his life through strength, but his many client's lives as well. Let's get to his workout. You can thank Ron, @ftafitness_training for this hell of a workout.

Workout 1: Damned If You Do, Damned If You Don't

 

The first workout comes from one of our most loyal Instagram followers who is SO consistent in posting us in his workouts and his client's workouts he puts them through. He's an awesome trainer and we very much appreciate his consistency in tagging us and in his efforts to improve not only his life through strength, but his many client's lives as well. Let's get to it. You can thank Ron, @ftafitness_training for this hell of a workout.

Score is total movements completed at the end of the 30:00 minutes

Every 5:00 for 30:00 minutes

M/F RX

0:00-5:00 - Row 1000m/850m (run equivalent: 800m)
5:00-10:00 - 60 front rack lunges rx 95lbs/65lbs
10:00-15:00 - C2 bike RX 2,000m/1,800m
15:00-20:00 - 40 burpee's over bar
20:00-25:00 - 40 alt. DB snatches RX 50lbs/25lbs
25:00-30:00 - 100 wall balls RX 20lbs/14lbs

Score: As many movements as completed + reps completed (Example: Finished rounds 1-5, but only mad it through 40 wall balls: 5+40)

Gear Needed: Rower, 20kg barbell or 15kg Barbell, 25lb plates or 15lb plates, air bike, dumbbell, 20lb medicine ball, or 14lb medicine ball

Workout 2: "Oh No Curtis P"

 

This heater of a workout comes from our very own Peter Keller. This workout was something he used to endure on New Year's Eve at Atomic Athlete, a gym very near and dear to PK's heart here in Austin.

This is primarily a barbell workout, but can be done with kettlebells, dumbbells, or odd-objects. Whatever you've got works, as long as it can be power cleaned, front racked, and push pressed.

Here we go. 100 Curtis P's for time:

A single Curtis P is comprised of one power clean, one forward lunge on each leg, plus a push press to finish the rep.

Gear Needed: 20kg Wonder Bar (bushing), 15kg Wonder Bar (bushing), 2x 25lb plates and 2x 5lb plates, or 2x 15lb plates and 2x 2.5lb plates, kettlebells, or dumbbells

 

Workout #3: Karen

fringesport wall ball

150 Wall Balls for time (20/14#)

WOOF, we went there. Karen is a simple, straightforward, yet grueling sprint of a workout that'll leave you huffing and puffing and shaking out your legs for longer than you'd expect. That's why we love. That sneaky Karen ;)

Want to up this workout a notch? Switch over to 30#/20# wall ball instead. You're in for a real treat with this one!!

Gear needed: 20lb Med Ball, 14lb Med Ball, 30lb Wall Ball

Questions? Concerns for your life after one of these ass-kickers? Let us know. We want to know how you score, so tag us in your sweat-angel post workout pics and let us know how you did. Good luck!

Lift heavy, lift happy :)

 


Katie Kennedy
Katie Kennedy

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