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.
(So this video is some kid walking around. And that’s it. And the point is that his sneakers are untied. Is this what the internets were built for??? Weird. Anyways, I used to have these in like 8th grade and they were dustmongers. It was like I was wiping them off every 15 seconds cuz they were so slippery in the gym. Bad times. But generally some comfortable kicks. I’m rambling.)
RECAP: I did first 2 rounds with 65lb, then the final 3 with 75lb. I will try to get up to 95lbs on the next time around (which isn’t for a while, I hope!!). I am mad sore today in my shoulders and my hamstrings.
(if you’re not sure on any of these, check out my demo page)
Not good that I had an 18% drop from Rnd 1 to Rnd 3. I had to use a regression for the L-Pull ups, and did a tuck instead of a full L. Pushups dropped off dramatically- not good. I need to work on my KB swing form as I am not exploding upwards through my hips as I am supposed to. (I have too much of a squat at the lowest point.) I’ll practice with a 15lb tomorrow just to get the feel for the form. (No one’s perfect!)
Warm up
QM up & back
10 burpees
1 min plank
1 min hillclimbers
X3
‘The minute man maker’
1 min thruster 25lbs DB
1 min squat jumps with 45lbs bar
1 min pull ups
1 min push press 25lbs DB
1 min man makers 15lbs DB
3 rounds count your reps
Total reps
FINAL : 184
I couldn’t find a video of someone making a man, then I couldn’t find a video of someone making a robot, then I found a little kid and his rubik’s cube solving robot…. perfect.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Today, just because of the equipment, I used a 60lb kettle-ball (instead of 75) and a 65lb push-press. Done in a group setting (John, Mike, Miso, April). I ended up doing thrusters instead of push-press for the first round, so I probably would have broken 300 had I not screwed it up. Definitely one of those Leeeerrooooyyyy Jeennkinsss moments. We did 3 rounds.
