Author Archives: Punk Rope

Beastanetics Workout of the Week

Beastanetics Workout of the Week

November 5, 2013

Push-ups (2 sets x 20 sec)

4 sets @ 23 sec + 17 sec recovery
Backpedal 5 steps, turn, sprint 18 yards
Carioca (switch direction on whistle)
Side hop over cone
Sprawl
Gallop (50 yards)
Prisoner squat jumps

400 meter run
200 meter run

CORE CHALLENGE
Super plank (4 x 20s)
Bird dog elbow to knee (R/L x 30 s)
Plank – lift forearm (8 x 10 sec)

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The Shawnette Class

The Shawnette Class

(That’s Shawnette on the right)

Los Angeles Is Burning | Bad Religion
Precision Auto | Superchunk
Neat Neat Neat | The Damned
Big Mouth | The Muffs
Rebel Girl | Bikini Kill
Born Free | The Bouncing Souls
Ever Fallen In Love | The Buzzcocks
Isla de Encanta | The Pixies
Nobody But Me | The Dickies
Soldiers Requiem | Naked Raygun
Youth | Blitz
Suspect Device | Stiff Little Fingers
Mickey | Toni Basil
Walking In L.A. | Missing Persons

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Punk Rope Featured in Fitness Magazine

Punk Rope is featured in the January 2013 issue of Fitness Magazine, which will hit the newsstands any day now. The article includes a workout created by Punk Rope founder, Tim Haft, as well as a photo of our beautiful Orange Crush speed rope. If you visit the Fitness Magazine website, you can check out a video of Tim offering some rope jumping tips as well as demonstrating how to adjust your rope for your height.

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Beastanetics Workout: 12/13/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Run around 18-yard box
3.    Side Step & Touch
4.    Scissors Jumps
5.    Burpees
6.    Skaters
7.    Staggered squat jumps
8.    400 meter run | 200m | 100m
9.    Knee to chest, lunge, walk, and wave (60 sec)
10.    Plyo push-ups
11.    Cooldown

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Beastanetics Workout: 12/6/12

Beastanetics Workout: 12/6/12

4 sets x 20 sec + 20 sec recovery
Warm-up
Backpedal & run (18 yards)
Carioca (6 yards)
Tuck Jumps
Slapping Hands
1 Leg Hop (18 yards)
Frog Jumps
400 meter run | 200m | 100m
Lunge & Twist (60 sec)
Bodybuilder Push-ups (4 x 20 sec)
Cooldown

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Beastanetics Workout: 11/29/12

Beastanetics Workout: 11/29/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Shuttle run (6 & 18 yards)
3.    Lateral shuffle & touch (6 yards)
4.    Broad jumps (18 yards)
5.    Plank slalom
6.    Gallop (18 yards)
7.    Squat jump jacks
8.    400 meter run | 200m | 100m
9.    Reverse walking lunge (60s)
10.    Super plank (4 x 20 sec)
11.    Cooldown

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Beastanetics Workout: 11/15/12

Beastanetics Workout: 11/15/12

4 sets x 20 sec + 20 sec recovery
1.    Warm-up
2.    Backpedal & run (6 yards)
3.    Carioca (18 yards)
4.    Butt kickers
5.    Break dance
6.    Extended skip (18 yards)
7.    Squat jumps
8.    400 meter run | 200m | 100m
9.    Reverse lunge (60 sec)
10.    Push-ups (max set)
11.    Cooldown

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Beastanetics Workout 11/11/12

Beastanetics Workout 11/11/12

4 sets x 20 sec + 20 sec recovery

1. Warm-up
2. Side step & touch
3. Tires
4. 1-leg hop
5. Star jumps
6. Burpees
7. Plie squat jumps
8. 200 meter run
9. 100 meter run
10. Super plank (4 x 30 sec)
11. Cooldown

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Results of the Inaugural Beastanetics Games

Results of the Inaugural Beastanetics Games

Beastanetics Games 11/3/12:
Final Team and Individual Results

Click here for event photos

TEAM SCORING
Beastiality: 31
Roguey Fogies: 18
Readiness Squad: 9
Chilly Cold Fresh: 8

EVENT RESULTS

BROAD JUMP
Tim Kafalas: 8′ 1″
Tomer Grassiany: 7′ 8″
Rich Mudge: 7′ 7″
Scott Jackson: 7′ 1″
Joe Katz: 6′ 8″
Jeff Wood: 6′ 8″
Sahy Lalime: 6′ 5″
Sarah Grass: 6′ 5″
Heather Wagner: 6′ 0″
Shawnette Proper: 6′ 0″
Chelsea Deklotz: 5′ 3″
Rita Wozniak: 3′ 9″

WHEELBARROW RACE
Roguey Fogies: 8.94
Beastiality: 9.0
Chilly Cold Fresh: 10.18
Readiness Squad: 10.35

RUBBER CHICKEN SHUTTLE
Roguey Fogies: 133.78
Beastiality: 134.13
Readiness Squad: 1:35.05
Chilly Cold Fresh: 1:47.29

BURPEES
Sahy Lalime: 30
Sarah Grass: 30
Joe Katz: 29
Tomer Grassiany: 29
Heather Wagner: 29
Tim Kafalas: 25
Jeff Wood: 25
Chelsea Deklotz: 24
Shawnette Proper: 23
Rich Mudge: 22
Scott Jackson: 22
Rita Wozniak: 14

3 x 400 METER RELAY
Beastiality: 3:39.82
(Sarah 1:18.51, Sahy 1:13.88, Tomer 1:07.43)

Readiness Squad: 4:07.49
(Scott 1:18.69, Chelsea 1:32.75, Joe 1:16.05)

Roguey Fogies: 4:11.37
(Heather 1:32.38, Jeff 1:19:58, Tim 1:19.41)

Chilly Cold Fresh: 4:46.30
(Shawnette 1:36.24, Rita 1:47.81, Rich 1:22.23)

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Beastanetics Workout: 10/23/12

Beastanetics Workout: 10/23/12

BEASTANETICS – 10/23/12
4 sets x 20 sec + 12 sec recovery
1.    Warm-up
2.    Run around 18-yard box
3.    Side Step & Touch
4.    Scissors Jumps
5.    Burpees
6.    Skaters
7.    Staggered squat jumps
8.    400 meter run
9.    Knee to chest, lunge, walk, and wave (60 sec)
10.    Plyo push-ups
11.    Superman (4 x 30 sec)
12.    Plank – 1 arm raised (6 x 10 sec)
13.    Cooldown

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