January 10, 2007
January 12, 2007
Bucket anyone?

Tonight I put the rugby guys through another version of the six minute interval workout from last Sunday. 5 rounds, each six minutes long with 2 minute rest intervals between. Each round was scored by most complete circuits of:

5 burpees

10 dumbell thrusters

10 pushups

10 jump shrugs



  1. Jen says:

    Who’s coming this Sunday? I’m going to make it fer sure! As readers of Tom’s blog lets come up with some ideas as to how to get more people to come and give CF a try.
    I will tell you that trying to explain it to people is hard, just get them in the door for a workover, oops I mean a workout. After that it’s up to them.

  2. Anonymous says:

    what’s a jump shrug?

  3. Tom Brose says:

    A jump shrug is just the power part of a clean. Start with the dumbbells below the knees, forcefully extend up and at the top of the squat continue with a powerful shrug. It is not a high jump, just accelerating away from the floor without putting on the breaks.

  4. Anonymous says:

    I HATE BURPEES…they are good for me. But I hate them.