Sticking with the big sets of foundation exercises.
Fastest time wins for an unbroken workout (i.e. complete all reps of the first exercise before going on to the second, third, and fourth).
100 pull ups (kipping allowed)
100 toes to bar (hang on the bar and bring your toes up to the bar, kipping allowed)
Note: these two exercises back-to-back will burn your forearms, be careful not to slip and fall on your head.
100 push ups (same as last week - mud pup style)
100 deck squats (mymadmethods.com has a good video of a deck squat : http://www.mymadmethods.com/exercise-database/bodyweight-exercises/329-deck-squat)
Good luck!
Post Note: If you are looking for a workout to build super human cardio check out the Viking Warrior Conditioning by Kenneth Jay, Master RKC (http://www.dragondoor.com/b39/?gclid=CLrwmI_5-bECFeaDQgodNDkABg)
This hurt today. I feel like I did a lot of thinking about doing reps and not much time on the bar actaully doing reps. My time was :36::58.
ReplyDeleteAwesome workout! 45:18 for me. Cory was able to knock it out in 51:41. He will start posting his scores once we settle in HOA next week. Have a great weekend!
ReplyDeleteI did this one yesterday afternoon, something my abs won't let me forget today. I'm not sure I'll ever learn to like toes-to-bar but was pleasantly surprised by the deck squats. They made me feel like a gymnast!
ReplyDelete36::33 for me in a close race.
Enjoy HOA Cdr! Glad to see you've still had time to hit the workouts.
Enjoy the rest of the weekend.
37:20 for this nice workout. Looks like I am close to the leading times... Although I had been a gymnast for 20 years I can not remember I ever did those deck squats. I have to admit its a very interesting exercise ;-)
ReplyDeleteHave a nice weekend.
This was the hardest workout in a while for me and im out of shape! Great feeling whipping my body back into shape though. Awesome workout. Missed the motivation of my dc crew. It was a woeful 50:09 for me!
ReplyDeleteGreg ask Corey if he knows Smoke.
Wow! Didn't think that was gonna be so rough. Sorry about the late post. Been traveling a bit...
ReplyDelete34:48 for me.
Deck squats got easier as i figured pit how to do them...
Great workout!