Jump 50 times on 20" box for time
Hang from bar and raise toes to bar SLOWLY 20 reps
Dumbbell thruster 15 reps off 10" box
Bench Press 15 reps
Bench Press 15 reps
Dumbbell thruster 15 reps off 10" box
Hang from bar and raise toes to bar SLOWLY 20 reps
Jump 50 times on 20" box for time
Bench press 10-8-6-4-2 reps.
Total weight for all five sets and submit with body weight.
Rest as needed before,
How many passes of this circuit can you make in 20 minutes?
Count each element (Box jump, Muscle-up, Leg raise) as a single point,
so that, for instance, four complete circuits and once more 20 box jumps
and one more muscle-up would be 14 points. If you still can't do the
muscle-up substitute twenty assisted pull-up and dips.
Box Jump 20" X 20 jumps
Muscle-up
Hanging leg raise, toes to bar X10
Row 500 meters
Rest 10 minutes
Row 1000 meters
Rest 10 minutes
Row 2000 meters
Rest 10 minutes
Hang from pull-up bar and slowly touch toes to bar 20 times
Back extension 20 reps
Rest 1 minute
50 sit-ups, use ab mat
Back extension 20 reps
Rest 1 minute
25 Pike-ups (laying face up flex rapidly at the hip only touching the toes
before unfolding, minimize trunk flexion)
30 slow reverse back extensions (lie across something dangling legs
and hips freely then slowly without throwing bring legs and hips up to
parallel, hold and relax)
30 sit-ups and 21 back extensions
Run 1 mile for time
No rest between sets for the following:
50 sit-ups
21 back extensions
Hang from bar and slowly raise legs, curl and touch toes to bar 25 times.
Arch rock 1 minute
25 crunches on glute-ham back extension apparatus (upside down on back extension app.)
Stiff-legged deadlift 50 % BW for 25 reps
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.