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"Wicked Wednesday"

Wednesday 29/08/12

 

25 Walking Lunges

20 Pullups

20 DU's/60 Singles

25 Ring Dips

20 KTE

30 KBS 30/20 kg

30 Sit ups

20 DB HP SQ CL 17.5/12.5kg

25 Back Extensions

30 WBS 9/7/5 kg

3 Rope Climbs

or

10 Tyre Flips

 

Scale as rerquired

Programming by Ronnie

 

"Terrific Tuesday"

Tuesday 28/08/12

 

Back Squat Build

5 x 5 Reps increasing weight

If possible on each set

+

2000 m Row/XFT

or

4000 m Cycle

 

Programming by Neil

"Monday Madness"

Monday 27/08/12

 

"Winter Warmer"

 

9 x 30 secs Work - 30 secs Rest Row

+

10 - 1 of

WBS 9/7/5 kg

KBS 24/16 kg

+ 

9 x 30 Work  - 30 secs Rest Cycle

 

Scale as required

Programming by Ronnie

Kev'sSunday Session"

Sunday 26/08/12

 

"Cool Hand Luke"

 

10 Rounds For Time

or

AMRAP 20

 

10 Burpees

10 KBS 24/16 kg

10 Pull ups

 

Scale as required

Programming by Neil

"Saturday Slaughter"

Satuday25/08/12

 

"The Tinglar"

 

5 Rounds For Time

 

Row 200 m

21 SDHP 45 kg

15 Pull ups

 

Scale as required

Programming by Neil

"Friday Frolic"

Friday 24/08/12

 

"Team WOD"

 

Each team member must complete each exercise

Before moving on to the next exercise

Only one team member workinking at any time

 

R/R/X 400 - 300 - 200

KBS - 21 - 15 - 09

PCL -  21 - 15 - 09

B J - 21 - 15 - 09

P U's - 21- 15- 09

 

Optional Kevin's Birthday WOD

39 WBS 9/7/5 kg

 

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 23/08/12

 

"Wall"

 

4 Rounds for time

 

400 m

5 DB Deadlift

5 HPCL

5 Push Press

10 Hi Touch Sit ups

20 Leg Lunges

10 Wall Squats

5 DB Deadlift

5 HPCL

5 Push Press

 

60/40 kg

 

Scale as required

Programming by Ronnie

"Wicked Wednesday"

Wednesday 22/08/12

 

15 Thrusters 60/40 kg

200 m

20 Thrusters 45/30 kg

400 m

30 Thrusters 30/20 kg

800 m

 

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 21/08/12

Option 1

Heavy 6 min AMRAP

600 m + AMRAP of SDHP 50/35 kg

2 mins Rest

600 m + AMRAP of HPCL 50/35 kg

2 mins Rest

600 m + AMRAP of  Squats 50/35 kg

Option 2

Not So Heavy 6 min AMRAP

 600 m + AMRAP of

10 WBS + 10 Sit ups

2 min Rest

 600 m + AMRAP of

10 KBS + 10 Alt Lunges

2mins Rest

 600 m + AMRAP of

10 Push ups + 10 Squats

Scale as required

Programming by Ronnie

  

"Monday Madness"

Monday 20/08/12

300 m 21 KBS

300 m 21 MB Sit ups

300 m 21 DB Push Press

250 m 15 KBS

250 m 15 MB Sit ups

250 m 15 DB Push Press

200 m 9 KBS

200 m 9 MB Sit ups

200 m DB Push Press

KB 24/16 kg

MB 9/7/5 kg

DB 20/12.5 kg

Scale as required

Programming by Neil   

"Kev's Sunday Session"

Sunday 19/08/12

500 m Run 

9 Box Jump

15 WBS

750 m Run

12 Box Jumps

12 WBS

1000 m Run

15 Box Jumps

9 WBS

750 m Run

12 Box Jumps

12 WBS

500 m Run

9 Box Jumps

15 WBS

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 18/08/12

"The Turkish"

4 Rounds for time

400 m

12 Turkish Get Ups 12/8 kg

12 Box Jumps 24"20"16"

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 17/08/12

"Team WOD"

1000 m Row

(no more than 200 m at any one time)

4 Rounds of

14 Alt SA Snatch + 14 m Sprint

2000 M Cycle

(no more than 400 at any one time)

4 Rounds of

14 Alt SA Snatch + 14 m Sprint

1000 m Row

(no more than 200 m at any one time)

At anytime during the WOD

Complete the following between the team

28 Pullups

28 Push ups

28 Sit ups

28 Squats

28 Lunges

Sacale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 16/08/12

5 Rounds for time

300 m

10 Deadlift 60/40 kg

20 Bar Jumps

8 Hang Power Cleans 60/40 kg

15 Sit ups

6 Push Press 60/40 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 15/08/12

"Scott"

AMRAP20

250 m

10 Goblet Squats 24/16 kg

10 Box Jumps 24"20"16"

1 wall to wall gym run

10 Shoulder Press

Repeat with 2 runs

Repeat with 3 runs

etc, etc

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 14/08/12

3 Rounds For Time

400 m R/R/X

12 Pull ups

21 Push Press 40/27.5 kg

Scale as required

Programming by Neil

"Monday Madness"

Monday 13/08/12

400 m

2 x 20 KBS & 15 WBS

400 m

2 x 20 KBS & 15 Burpees

400 m

2 x 15 WBS & 10 Burpees

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 12/08/12

 

WOD
50 Double Unders/ 150 Singles
Then 3 Rounds of
3 GTOH
10 T2B
40 Double Unders/ 120 Singles
Then 2 Rounds of
3 GTOH
10 T2B
30 Double Unders/ 90 Singles
Then 1 Round of
3 GTOH
10 T2B

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 10/08/12

Strength - Bench Press

5 Reps on the min x 10 mins

Men 60 - 70 kg - Ladies 30 - 35 kg

WOD

60 DU's/90 Singles

Thrusters - 15 - 09 - 03

Pull ups  - 15 - 09 - 03

R/R/X - 300 - 300 -300

Scale as required

Programming by Peter

"Friday Frolic"

 

Friday 10/08/12

 

AMRAP20

 

10 Squat Cleans 60/40 kg

15 Bar Push ups

25 Bar Jumps

30 MB Sit ups

1 Hill run

 

Scale as required

Programming by Peter

"Thursday Thumper"

Thursday 09/08/12

"Growth"

Row 50 m and add on 50 m each round

or

Cycle 100 m and add 100 m each round

3 - 6 - 9 -12 - 15 .........

Push ups

KBS 24/16 kg

Sit ups

Squats

AMRAP30

Scale as required

Programming by Ronnie

"Wicked Wednesday"

Wednesday 08/08/12

1100 m - 25 HR push ups

900 m - 20 WBS

700 m - 15 Pull ups

500 m - 10 HPCL 60/40 kg

300 m - 5 SDHP 60/40 kg

100 m

Scale as required

Programming by Neil

"Monday Madness"

Monday 06/08/12

"More than meets the eye"

AMRAP20 or 10 Rounds

10 KBS 24/16 kg

10 Box Jumps 24"20"

10WBS

10 HR Push ups

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 05/08/12

Team WOD

In pairs complete the following

6 Rounds each

A - 200 m Row

B - KBS for duration of the Row

Total up team KBS reps to get a score

Men 24 kg - Ladies 16 kg

Scale as required

Programming by Kevin

"Super Saturday"

Saturday 04/08/12

Pick an exercise of your choice

and complete the following

1100 m - 25 Reps

900 m - 20 Reps

700 m - 15 Reps

500 m - 10 Reps

300 m - 5 Reps

Programming by Ronnie

"Friday Frolic"

Friday 03/08/12

"Team Wod"

"The Five Olympic Rings"

Ring 1

Row 800 m each

Subtract your combined time in secs from 600

To get a score

Ring 2

Number of  WBS in 5 mins

Only one team member working aqt any one time

Ring 3

60 reps of Hang Power Clean

Subtract team time in secs from 300

To get a score

Ring 4

Number of KBS in 5 mins

Only one team member working at any one time

Ring 5

3 x 20 m Sprint runs with 3 squats  at 10m

Time secs subtracted from 120

Total up to get your score

Programming by Ronnie

"Thursday Thumper"

Thursday 02/08/12

"The Fairfax Special"

21 - 18 - 15 - 12 - 09

Deadlift

Hang Power Clean

Thruster

Men 45 kg - Ladies 32.5 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 01/08/12

Option 1 Heavy

5 Rounds

30 DU's

5 SDHP 70/50 kg

250 m

5 Power Cleans 70/50 kg

Option 2 Light

5 Rounds

30 DU's

5 SDHP 35/25 kg

10 Push ups

250 m

5 Power Cleans 35/25 kg

10 Squats

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 31/07/12

R/R/X -- 800 - 600 - 400 - 200

Pull ups -- 05 -- 10 -- 15 -- 20

KBS 28/20 - 05 -- 10 -- 15 -- 20

Burpees - 05 -- 10 -- 15 -- 20

Scale as required

Programming by Neil

"Monday Madness"

Monday 30/07/12

250 m

10 HSPU or 15 Table Push ups or 3 x 5 SH Press & 5 Push ups

250 m

10 Muscle ups or 3 x 5Pull ups & 5 Dips

250 m

10 OHS or 15 Back Squats or 20 Goblet Squats

50 Double unders or 100 Singles

  10 OHS or 15 Back Squats or 20 Goblet Squats

250 m

10 Muscle ups or 3 x 5Pull ups & 5 Dips

250 m

10 HSPU or 15 Table Push ups or 3 x 5 SH Press & 5 Push ups

250 m

Scale as required

Programming by Ronnie

"Kevin's Sunday Session"

Sunday 29/07/12

5 x 10 Snatch Hi Pulls

5 x 5 Power Snatch

4 x 20 secs work/rest Banded Sprints

4 x 20 secs work/rest Box Jumps

Programming by Kevin

"Saturday Slaughter"

Saturday 28/07/12

Row - 400 - 400 - 400 - 400 - 400 

WBS - 24 - 21 - 18 - 15 - 12

MB SU - 12 - 15 - 18 - 21 - 24

DB BP - 24 - 21 - 18 - 15 - 12

Men 20 kg - Ladies 12. 5 kg

Scale as required

Programming by Neil

"Friday Frolic"

Friday 27/07/12

"A Two Humped Camel"

In Teans of two alternating each exercise

AMRAP 20

200 m

5 Pull ups

10 DB HPCL & PP 20/12.5 kg

15 MB Sit ups LRC

20 Squats

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 26/07/12

In 5 mins complete

10 Hi toes Sit ups

10 Box Jumps

10 Bench Dips

10 Leg Lunges

10 Hi Jumps

Plus as many mtrs as Possible

4 Rounds - 30 secs between rounds

Programming by Ronnie

"Wicked Wednesday"

Wednesday 25/07/12

Part 1

7 x 2 Reps Hang Squat Clean

Part 2

3 Rounds

11 Reps of each BBC

Deadlift

Hang Power Clean

Front Squat

Push Press

Back Squat

Men 55 kg - Ladies 35 kg

Scale as required

Programming by Neil/Ronnie

"Terrific Tuesday"

Tuesday 24/07/12

500 m

3 Laps of

5 Front Squat 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Push Press 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Back Squat 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Push Press 50/30 kg

1 x 20 m Shuttle Run

500 m

3 Laps of

5 Front Squat 50/30 kg

1 x 20 m Shuttle Run

500 m

Option to add a Down & Up

At the 10 m mark of the Shuttle Run

Scale as required

Programming by Ronnie

"Happy Anniversary"

Monday 23/07/12

"11/13 Macintosh place

one year on"

1000 m R/R/X or 2200 Cycle

20 Power Cleans 50/35 kg

20 Sit ups

20 Push Press 50/35 kg

20 Pull ups

H R Push ups

20 WBS 9/7/5 kg

1000 m R/R/X or 2200 Cycle

20 WBS 9/7/5 kg

20 Pull ups

20 H R  Push ups

20 Pull ups

20 Push Press 50/35 kg

20 Sit ups

20 Power Cleans 50/35 kg

100 m R/R/X or 2200 Cycle

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 22/07/12

5 x5 Shoulder Press

For time complete

100 KBS 24/16 kg

On the min each min

Complete 5 T2B

Scale as required

Programming by Kevin

"Neil's Birthday WOD Part 1"

Saturday 21/07/12

AMRAP 20

250 m

11 KBS 24/16 kg

11 Pull ups

11 SDHP 24/16 kg

11 Alt leg lunges

11 KB Shoulder Press 20/12.5 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 20/07/12

"50 Shades of Team"

Team WOD

In teams of two alternating

50 Jumping Pull ups - (25 each)

250 m Row - (Each)

500 m Cycle - (Each)

50 KBS - (25 Each) 24/16 kg

50 Box Step - (25 Each) 16"

50 HPCL - (25 Each) 30/20 kg

50 Squats - (25 Each)

50 WBS - (25 Each) 9/7/5 kg

3 mins rest - Then repeat

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 19/07/12

5 Rounds for time

500 m Row

5 Deadlift

5 HPCL

5 Push Press/Jerk

65/45 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 18/07/12

Strength 5 x 3 Deadlift Build

1 of  2

Option 1

4 Rounds of

5 Sit ups

10 Push ups

15 Squats

20 GTOH 60/40 kg

4 Rounds of

5 Sit ups

10 Push ups

15 Squats

Option 2

15 reps of Cycle

30 secs as hard as possible

30 secs rest

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 17/07/12

"Beatdown Variation"

R/R/X -- 400 - 600 - 800 - 600 - 400

DB HPCL - 09 -- 12 -- 15 -- 18 -- 21

W B S ----- 21 -- 18 -- 15 -- 12 -- 09

Men 20/9 kg - Ladies 12.5/7 kg

Scale as required

Programming by Neil

"Monday Madness"

Monday 16/07/12

9 Rounds For Time

200 m

12 KBS

6 Pull ups

Scale as required

Programming by Ronnie

"Kev's Sunday Session"

Sunday 15/07/12

12 Deadlift 120/75 kg

40 WBS 9/7/5 kg

9 Deadlift

30 WBS

6 Deadlift

20 WBS

3 Deadlift

10 WBS

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 14/07/12

1000 m

30 Power Clean

50 Disc Burpees

1000 m

Scale as required

Programming by Neil

"Friday Frolic"

Friday 13/07/12

"Freaky Friday The 13th"

13 Rounds For Time

13 Power Snatch 30 kg

13 Push ups

Scale as required

Programming by Neil 

"Thursday Thumper"

Thursday 12/07/12

AMRAP 20

300 m Row

10 Bench Press @ 50% 1RM

10 Box Jumps 24"20"16"

10 WBS 9/7/5 kg

Scale as required

Programming by Ronnie

"Wicked Wednesday"

Wednesday 11/07/12

400 m
100 Squats
25 Pull ups
300 m
75 Squats
20 Pull ups
200 m
50 Squats
15 Pull ups
100 m
25 Squats
10 Pull ups

Scale as required
Programming by Neil

"Terrific Tuesday"

Tuesday 10/07/12

10 x 40 secs work/20 secs rest

Record your best and worst distance

Add the two together to get a score

Pick one of two

Option 1

10 KBS 24/16 kg

10 SDHP 24/16 kg

For 10 rounds

Option 2

10 Plate Squats 20/15 kg

10 Pinch Grip Plate Deadlift 20/15 kg

10 Box Hops 24"20"

Scale as required

Programming by Ronnie

"Monday Madness"

Monday 09/07/12

For Time

500 m

10 Deadlift 100/70 kg

20 Pull ups

30 Box Jumps 24"20"16"

40 KBS 24/16 kg

50 MB Sit ups

40 KBS

30 Box Jumps

20 Pull ups

10 Deadlift 100/70 kg

500 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 08/07/12

AMRAP 15

20 DU's

15 Snatch Grip Deadlift 60/40 kg

10 Squats

5 OHS 42.5/30 kg

Scale as required

Programming by Kevin 

"Saturday Slaughter"

Saturday 07/07/12

Plan A

1250 m

10 Rounds of

9 Deadlift

6 Hang Power Clean

3 Front Squat

70/50 kg

Plan B

10 Rounds of

250 m

9 Deadlift

6 Hang Power Clean

3 Front Squat

70/50 kg

Scale as required

Programming by Ronnie

"Friday Frolic"

Friday 06/07/12

10 down to 1

Sit ups

OHS 30/22.5 kg

HR Push ups

Box Jumps 24"20"16"

Cal Row

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thursday 05/07/12

AMRAP 12

200 m

15 Pull ups

12 Thrusters 35/25 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 04/07/12

3 Rounds For Time

300 m

25 WBS 9/7/5 kg

20 KBS 24/16 kg

15 SDHP 40/27.5 kg

10 Shoulder Press 40/27.5 kg

Scale as required

Programming by Ronnie

"Terrific Tuesday"

Tuesday 03/07/12

4 Rounds For Time

10 Power Clean 60/40 kg

15 Bar Push ups

20 Deadlift 60/40 kg

25 Bar Jumps

300 m

Scale as required

Programming by Neil

"Monday Madness"

Monday 02/07/12

1000 m Row/Run

20 Pull ups

20 MB Sit ups 9/7/5 kg

20 DB Hang Power Cleans 20/12.5 kg

20 KBS 24/16 kg

20 DB Push Press 20/12.5 kg

1500 m Cycle

20 DB Push Press

20 KBS

20 DB Hang Power Cleans

20 MB Sit ups

20 Pull ups

1000 m Row/Run

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 01/07/12

"Killer Kettlebell Kombo"

21 - 15 - 09

Russia KBS 24/16 kg

SDHP 24/16 kg

SA KB Clean & Press 20 /12 kg

KBS 24/16 kg

KB Thruster 20/12 kg

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 30/06/12

AMRAP 20

300 m Run or Row

10 Pull ups

15 DB Push Press 20/12.5 kg

20 KBS 24/16 kg

Scale as required

Programming by Neil

"Friday Frolic"

Friday 29/06/12

"Team WOD"

In teams of two alternating each exercise

4 x 200 m Rows each

2 Sets of a 1 rep BBC each x 15 Rounds

Men 42.5 kg - Ladies 30 kg

4 x 100 m Rows each

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 28/06/12

"Megan's Choice"

1000 m

20 DB Hang Power Cleans 20/12.5 kg

20 Disc Sit ups 10/5 kg

20 Box Jumps 24"20"16"

20 HR Push ups

20 Back Extensions

20 DB Push Press 20/12.5 kg

20 Squats

1000 m

Scale as required

Programming by Megan

"Wicked Wednesday"

Wednesday 27/06/12

Thruster Build

5 x 2 Reps increase weight each set

WOD

21 - 15 - 09

Deadlift 100/70 kg

BB Thruster 42.5/30 kg

Scale as required

Programming by Neil

"Terrific Tuesday"

Tuesday 26/06/12

AMRAP 20

1 Power Clean & Push Press 45/30 kg

1 MB Sit up

1 Squat

Followed by

2 Reps of each

3 Reps of each

4 Reps of each

etc,etc,etc.......

Scale as required

Programming by Megan

"Monday Madness"

Monday 25/06/12

5 Rounds for time

15 Hanging Knees To Elbows

15 BB Good Mornings 20/12.5 kg

15 H R Push ups

15 Box Jumps

Optional Extra

Run or Row

1000 or 1500 or 2000 m

Scale as required

Programming by Neil

"Kev's Sunday Session"

Sunday 24/06/12

AMRAP 10

5 DB Deadlift 20/12.5 kg

5 DB Hang Power Clean

5 DB Thruster

2 mins Rest

AMRAP 10

5 Pull ups

10 Burpee Box Jump

15 Sit ups

Scale as required

Programming by Kevin

"Saturday Slaughter"

Saturday 23/06/12

Part 1

5 Rounds for time

20 m OH Walking lunges 20/10 kg

30 Double Unders/80 Singles

Part 2

21 - 15 - 9

200 m

Squat Cleans 50/30 kg

MB Sit ups 9/7 kg

H R Push ups

 +

800 m

Scale as required

Programming by Peter

"Friday Frolic"

Friday 22/06/12

"Good Luck Jamie & Nicola"

In Teams of two alternating each exercise

AMRAP 22

10 WBS 9/7 kg

1 Short Famers Walk 24/16 kg

10 DB Bench Press 20/12.5 kg

1 Medium Farmers Walk 24/16 kg

10 MB Sit ups 9/7 kg

1 Long Farmers Walk 24/16 kg

Scale as required

Programming by Ronnie

"Thursday Thumper"

Thumper 21/06/12

2 Rounds for Time

15 Hang Power Clean 65/42.5 kg

20 Burpee Box Jump 24"20"

25 KBS 24/16 kg

50 Double Unders/150 Singles/25 two's & ones

12.5 m OH Walking Leg Lunge 20/10 kg

Scale as required

Programming by Neil

"Wicked Wednesday"

Wednesday 20/06/12

"A Game Of Cards"

See Ronnie for details

"Terrific Tuesday"

Tuesday 19/06/12

6 min AMRAP

10 KBS 24/16 kg

10 DB Hang Power Clean & Push Press 20/12.5 kg

2 min Rest

6 min AMRAP

10 Pull ups

10 WBS 9/7/5 kg

2 min Rest

6 min AMRAP

10 Cal Row(Ladies 8 cal)

10 H R push ups

Scale as required

Programming by Neil

"Monday Madness"

Monday 18/06/12

On the min Alternating each exercise

Per min

10 KB Shoulder Press 16/8 - 12 kg

10 MB Squat Clean & Press

Followed by

5 k Row or 10 k Cycle

Record the total time

To complete both WOD's

Scale as required

Programming by Ronnie

"Sunday Session"

Sunday 17/06/12

Row - 500 - 500 - 500

Pull ups 21 - 15 - 9

Push ups 21 - 15 - 9

HPSCL -21 - 15 - 9

Men 42.5 kg - Ladies 27.5 kg

Scale as required

Programming by Neil

"Saturday Slaughter"

Saturday 16/06/12

Team WOD

In teams of Two alternating each exercise

Complete the following

10 Rounds for Time

250 m Row

15 Box Jumps 24"20"16"

10 Hand Release Deadlift 60% 1RM 

Scale as required

Programming by Neil

"Friday Frolic"

Friday 15/06/12

"Team WOD"

In teams of two

Alternating each exercise

AMRAP 20

250 mtr Row

15 KBS 24/16 kg

15 Push ups

15 MB Sit ups LRC 9/7 kg

15 Push Press 40/27.5 kg

Scale as required

Programming by Neil

"Thursday Thumper"

Thursday 14/06/12

"50 secs work - 40 secs rest"

WBS 9/7

MB Sit ups 9/7

Cal Row

Bench Hops

KBS 24/16

Push ups

Lunges

Box Steps

Squats

Cal Cycle

Shoulder Press 20/15

Pull ups

Bench Dips

KB SDHP 24/16

Record reps for each exercise

Total up to get a score

Scale as required

Programming by Ronnie