2011-10-02

SUNDAY WORKOUT

WORKOUT:
Tabata Something Else...
- 20 Seconds Of Work Followed By 10 Seconds Of Rest For 8 Total Rounds For Each Of The FOUR Exercises Listed

3 Skill Levels To This One... Pick The Most Advanced Option That You Can Do With A Good Amount Of Speed & Consistency!

Level 1: Advanced 
Exercise #1 - 12' Rope Climbs (Jumping To Rope & Use Of Feet Permitted)
Exercise #2 - Hand Release Push Ups (No Knees Permitted)
Exercise #3 - GH Sit Ups
Exercise #4 - Alternating Box Pistol Squats (12" Box)

Level 2: Intermediate 
Exercise #1 - Kipping Or Band Assisted Pull Ups
Exercise #2 - Push Ups (Knees Permitted)
Exercise #3 - GH Sit Ups OR AbMat Sit Ups (Pick The Hardest Option)
Exercise #4 - Alternating Box Pistol Squats OR Walking Lunges

Level 3: Novice 
Exercise #1 - Jumping Pull Ups (Pick A Challenging Height That Allows A Little Arm Pull To Finish)
Exercise #2 - Knee Push Ups OR Bar Incline Push Ups
Exercise #3 - AbMat Sit Ups (Shoulders To Floor & Chest To Knees)
Exercise #4 - Walking Lunges (Knee Must Kiss The Floor & Completely Stand To Finish)

You Will Need To Be On Your Toes For This One!

You Will Not Be Given Any Rest Minus The 10 Seconds Between Rounds... This Includes When You Switch Exercises... Keep A Running Total Of All Completed Reps During All 32 Intervals

POST WORKOUT LEVEL PERFORMED & TOTAL REPS COMPLETED FOR EXERCISES COMBINED TO COMMENTS

3 comments:

VanBeek Fitness said...

Justin - Level 1
- 18 Rope Climbs
- 81 Hand Release Push Ups
- 54 GH Sit Ups
- 70 Alternating Box Pistol Squats
* 223 Total Reps *

VanBeek Fitness said...

12PM Class:
#1:
Carrie - Started With Climbs... Switched Halfway
- 142 Total Reps
#2:
Dave - Strict/Band (Red)
- 192 Reps
Megan - Band (P+B), Knees
- 203 Reps
Barb - Band (Green), Knees, Sit Ups, Lunges - 234 Reps
Sharon - Band (Green), Knees, GH, Pistols - 179 Reps
#3:
Lizz - Jump, Knee, AbMat, Lunges
- 184 Reps
Keith - FIRST GROUP CLASS
- Jump, Knee, AbMat, Lunge
- 192 Reps
Susan - Jump, Knee, AbMat, Lunge
- 227 Reps

MB Slams (11#), Bar Push Ups, Sit Ups, Step Ups (12")
- Debbie - 247 Reps

VanBeek Fitness said...

Intro #4 - David & Lori

Clean - 25#/45#

1 Stair Run (1/2 Flight)
20 Jumping PU
20 Wall Ball (6/10#)
1 (1 Flight), 15, 15
1 (1 1/2 Flights), 10, 10,
1 (1 1/2 Flights), 5, 5
- David - 2 2/3 Rds
- Lori - 2 2/3 + 1 WB