Another Mike Savitch special…
Pitfall. Watch out for the Rattlesnake.
Warm up
1000 meter row
100 jump rope
10 burpee tuck knee
X2
‘mikoy’
1/2 mile
21, 15, 9, 6
Dead lifts body wieght
Handstand push up
Bicep curls DB 25lbs
1/2 mile run
TIME:17:06
At Fogo de Chão, the servers keep giving you food until you say stop. And then when you’re ready to eat again, you ask for more and they bring you more until you say stop. And that can go on forever for $50. No lie. You keep eating until you feel like you’re going to throw up.
This workout keeps going until you say stop. You can try to do this all at once but I recommend a break in between. Either way you will probably feel like you’re going to throw up.
Appetizer
21-15-9 for time
135 Deadlift
Handstand Push-ups
Time: 6:54
Main Course
Three rounds for time
Row 500m
Burpee broad jumps up and back (should be between 7-10)
Pull-ups = Amount of burpee broad jumps it took you to get up and back
10 Slam Balls
Time: 13:52
‘Flesh Wound’
For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders
TIME: 10:18
This is called flesh wound because your shoulders are going to be destroyed after this one… no lie.
Add your times in the comments.
10 Example of How to Ruin a Picture
My safe-for-work favorite:
It’s subtle.
“HOW TO RUIN A WORKOUT”
Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders (demos)
Pull-ups
Post total time and total reps plus calories (from row)
The clock runs continuously for the ten minutes after the run.
MY TOTAL: 107
I call this how to ruin a workout because of the double unders. I was using a piece of shhhh jump rope. This thing was made out of yarn from an old afghan. (No not an old Afghan.) The best jump ropes have some good weight to them where you can whip them around. Probably the best you’re going to find is (no lie) the ones with the plastic beads on them. They’re heavy and FAST. Stay away from rope with these Nike handles.
I’m not feeling very creative tonight.
BENJAMIN
FOR TIME
TIME: 34:33
Compare to April 15.
Only a little better than last time, but something is wrong with my shoulder and my bicep was over-compensating and then my elbow isn’t feeling right. Not good, holmes.
I did jumping pull ups for 40-70. Last 30 were real deal. But see above.
