Had the pleasure of a girlfriend of mine from Sydney join me here in Canberra for a session on Saturday.

I missed my usual 6am session with the boys as I had drank to much the night before after winning the Australian Telstra Business of the Year Cba award. So we set up a time to train at 3pm ( giving me enough time to recover).

We did a modified version of what is called the ‘Dirty Thirties’, and let me say it wasn’t pretty from either of us.

This was one tough cross fit cardiovascular / strength session that really tested us both out…

The Dirty Thirties

60kg Deadlift

Hanging Knee Tucks

16kg Renegade Rows

Burpees

30kg Clean & Press

Push Ups

Rower 30 calories

For each individual exercise we had to complete 30 reps before we moved on to the next exercise.

Let me say this was a tough day at the office, it bought both of us unstuck at the end, and I reckon we spent at least 15 minutes on the ground trying to recover.

I am glad there was not too many people in the gym, as some of the noises of us grunting to lift the weights would have been quite disturbing to people.

Time: 17.13

Avg HR: 166

Calories: 323

Rating: 9/10

Always a good sign when it takes about three hours for your heart rate to slow down. Loved this session, and will keep this in the bag for a few of my fitter Personal Training clients.

Scott Williams, Succeed Personal Trainer Canberra

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