January 12, 2012 Sam Mugavero

01/13/2012 – Happy Friday the 13th!


Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Jump Squats, 10 Situps,15 Pushups.

Workout:   “Triskaidekaphobia” – Fear of the number 13…you should be afraid, very afraid!

Complete 13 Rounds as quickly as possible:

1 Hatemaker

2 Jumping Squats

3 V-ups

4 Burpees

5 Ten Yard Shuttle Sprints (out and back is 1 rep)

6 Grasshoppers (each leg counts as ½ rep)

7 Pushups to Plank

8 Sumo Deadlift High Pulls

9 Kettlebell Swings        

10 One or Two Armed Kettlebell Overhead Push Presses (alternate arms if doing 1-arm for a total of 5 each arm)


12 Lunge Steps (each leg counts as 1 rep)

13 Squats

Post your thoughts and time to complete to comments.

Comments (5)

  1. kathy.massengale


    I can give you my comments before we begin!  Good Grief!!!!!

  2. kim.mulkey

    Friday the 13th

    I actually liked this workout! There was no way to make it 13 rounds though.

    • Smugs


      Mulkey- This was definitely a lot longer than I originally estimated. Would 40 minutes have been enough?

      • kathy.massengale

        I would not have survived

        I would not have survived 40min.!

  3. kathy.massengale

    Fri. 13th

    O. K.  I officially FELT 30 years older than Ryan and Lilliana!  My goodness that was hard.