Let's give the hips and legs a little break today! We've got three options today depending on your fitness ability. Pick one.
Warm-up, including sit-ups and back extensions.
Do 100 pull-ups and 100 dips on the Gravitron or other assisted pull-up/dip device.
OR
Do 50 pull-ups and 50 dips without assistance.
OR
Do 15 muscle-ups on the rings.
Finish with sit-ups and back extensions.
Regardless of which option you choose submit the number of sets and time it took
to complete the assignment. In the case of assisted pull-ups/dips also submit the
amount of assistance.
200 sit-ups no matter how long it takes. Make them nice!
Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.
Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.
Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
Rest as needed.
Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.
Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.
200 sit-ups no matter how long it takes. Again, make them nice!
Note: Do as many of the dips as you can without assistance on failure jump to Gravitron
(or like) and complete set with minimal assistance. We are exhausting the pushing function
partially with an eye to making the arm supporting contribution on the bike or stairlcimber
very tough
Do three sets of chin-ups. Give yourself entirely to this task.
100% Take any rest needed between sets.
Total three sets and submit.
Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat
to stand with no sudden movements or postural shifts. The “landing” should
be invisible to the observer. 50,35,20 reps with one minute break between sets.
Time one hundred push-ups. Submit time.
How many sit-ups (good controlled ones, like the abmat sit-up)
can you do in five minutes? Submit count.
Can you do thirty back extensions without "throwing" a single rep?
Five rounds for time of:
25 Squats
10 Pull-ups
10 Dips
Submit time and level of assistance for pull-ups and dips.
If assisted, keep assistance at same level throughout workout.
Total time and assistance amount is excellent indicator of your overall fitness.
Rush through!