The LGens' Workouts

LGen Bourgon’s Workout

Join us for a fitness challenge on 5 September in 6 PSP facilities across the NCR (101 Colonel By, Startop, Leitrim, Carling Campus, 455 Blvd de la Carrière and Shirleys Bay) to perform a workout inspired by LGen Lise Bourgon.

How it will work:

• All regular scheduled classes on the 5 September will be diverted to this workout.
• All interested members are to register through PSP “special events” (using a DWAN computer) for a time and location to conduct the workout.
• PSP FSI's will be the OPI for the event and will run it at the prescribed time and location.

LGen Bourgon’s Workout

6 stations, 4 min each, 1 min between station

In teams or 2:
1) Rushes 40m, tag partner (alternate)
2) Medicine ball sit-up throws 2 min / Plank with a clap 2 min
3) Sandbags X 8, tag partner
4) Push up / TRX pull or pull-ups (switch between partners after 10 reps)
5) Box Step ups (up one at the time) 2 min / Pistol Squat (Alternate leg each reps –4 to 8 reps switch) 2 min
6) Intermediate Loaded Shuttle (one loaded, one unload), tag partner

Modified options are available to suit everyone! 

*The challenges are open to CAF members, DND and NPF employees, but civilians will need to sign a liability form and cannot participate during peak hours: 0630-0800 and 1200-1300.

Hope to see you there in great numbers!

Register now!