For time: Squat 5 intervals of 20 seconds on 10 off, Run 400 meters, Squat 4 intervals of 20 seconds on 10 off, Run 400 meters, Squat 3 intervals of 20 seconds on 10 off, Run 400 meters, Squat 2 intervals of 20 seconds on 10 off, Run 400 meters, Squat 1 interval of 20 seconds. … [Read more...] about Thursday 030904
Air Squat
Tuesday 030826
Complete 7 rounds for time: Squat clean 50% bodyweight 21 reps Run 400 meters … [Read more...] about Tuesday 030826
Monday 030818
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats In that order. Post time to comments. … [Read more...] about Monday 030818
Thursday 030821
For time: 150 Squats Run 800 meters 150 Squats … [Read more...] about Thursday 030821
Saturday 030802
Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals. Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can). Repeat Tabata jump interval. … [Read more...] about Saturday 030802
Sunday 030803
Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty? How about 10? Post results to comments. … [Read more...] about Sunday 030803
Sunday 030713
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely five minutes between each round. Post time for each of five rounds to comments. E.G., 3:30, 4:10, 5:05, 6:18, 7:51 … [Read more...] about Sunday 030713
Tuesday 030708
For time: Back Squat 20 reps Run 800 meters Back Squat 15 reps Run 800 meters Back Squat 10 reps Run 800 meters Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438 … [Read more...] about Tuesday 030708
Friday 030704
Complete 30 rounds: Left leg squat Right leg squat Muscle-up Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front. … [Read more...] about Friday 030704
Wednesday 030702
75 Sit-ups 65-Pound Tabata Front Squat 75 Sit-ups Rest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals. … [Read more...] about Wednesday 030702