The goal is to complete all reps of each exercise before moving on.. Do as fast as possible as you are trying to finish as fast as you can and don't skip any reps. If you want to get fit push it to the limits...
1.) Deadlifts x 20 reps @ 185 lbs (use an appropriate load, should be heavy for you)
2.) Treadmill run .40 / mile as fast as can 0 incline
3.) Db swings x 20 @ 55 lbs
4.) Treadmill run .40 / mile
5.) Over Head Squats x 20 @ 65 lbs (these were killers, tough on the flexibility)
6.) run .40 / mile
7.) Burpees x 20 (complete with full jumps)
8.) run .40 / mile
9.) Pull Ups x 20
10.) run . 40 / mile
11.) Db full squat to cleans to front squat x 20 @ 35 lbs (db in each hand)
12.) run .40 / mile
Volume completed:
120 reps
2.4 miles ran
my time completed was 36:50
go get it.
Glenn, just finished.............barely alive, running isn't really my thing but I made it through. Here's my weight and time:
ReplyDeleteDeadlifts-265 lbs.
DB swings-60 lbs.
Overhead squats-89 lbs.
Burpees-body weight
Pull ups-body weight
DB squat/clean/front squat-45 lbs. db's
Total time-43 min. flat
could only do most of my running at 7 mph