For time:
800 meter Run
Glute Ham developer Bench Press* 15-15-15-15-15 reps
800 meter Run
(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)
Notes:
Be very careful, you may break in two if you attempt too big a load.
Use light dumbbells if O'bar is too heavy.
Don't rush the movement.
Start Bench press after recovering somewhat from the first run.
Start second run immediately after Bench press.
"The secret of getting ahead is getting started. The secret of getting
started is breaking your complex overwhelming tasks into small
manageable tasks, and then starting on the first one."
Mark Twain
(1835-1910, American Humorist, Writer)
Five sets of the triple,
Sit-up
Back extension
Bench-press 5-10RM
Move methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality.
This is strength training only! Make each effort a serious challenge.
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat
Pull-ups
Push-ups
Sit-ups
If you transition from one exercise to the next in ten seconds,
this is a twenty-minute workout. For all but the best athletes
this will be all but impossible.
Transition from one exercise to the next as quickly as you can.
One-minute maximum transition break! No ranking will be
considered for total time that exceeds twenty-four minutes.
Ranking is based on least number of meters in each of eight
rowing intervals, and least reps in each of eight intervals for
each of the other four exercises.
Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Push-press, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps