Okay.... Today you can either stick to the daily WOD, or go for the 'CHALLENGE' workout, OR, you can go 'TIGHT' style and do both!!! CHALLENGE workouts appear randomly, and are meant to throw a stick into your day, meaning, just have something for you to go for, all out, just like a dog each time a stick is thrown, so shall you go after each segment of this CHALLENGE workout.
This workout is meant to be done as quickly as possible, as little rest as possible. As always, proper form and technique, and I expect nothing less than FULL RANGE OF MOTION!!!! Be sure to warm-up and carefully stretch both before and after.
Please, be sure to post your time on the blog site.
CHALLENGE WORKOUT:
Complete the following as fast as possible:
Run 1 mile
100 push-ups
Bike 3 miles
200 jump squats
Row 5,000 mtrs
300 sit-ups
500 Jump rope evolutions
Max Pull-ups
Row 5,000 mtrs
Max pull-ups
Bike 3 miles
Max Pull-ups
Max push-ups
Run 1 mile
Max Pull-ups
Max Push-ups
Max Jump Squats
500 Evolutions Jump Rope
50 Hanging Knees to chest or 'L's.
Daily WOD:
WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT:
- 1 MILE - BIKE INTERVALS:
2 minutes high interval, 2-3 minutes recovery, repeat to 1
mile.
- 1 MILE - RUN INTERVALS:
2 minutes high interval, 2-3 minutes recovery, repeat to 1
mile.
- 30 MINUTES OF UPPER BODY EXERCISES
- PLANK
Full body in push-up position. 1
minute on, one minute off until failure.
- 50 CABLE CRUNCH STRAIGHT DOWN
- 50 CABLE CRUNCH RIGHT OBLIQUE
- 50 CABLE CRUNCH LEFT OBLIQUE
- 50 2-COUNT FLUTTER KICKS
- 50 DECLINE CRUNCHES - Pretzel arms on chest.
Adv. Behind the head or arms extended.
- 15 AB WHEEL ROLLOUTS
BIKE 1 MILE. COOL DOWN. STRETCH.
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