from the box, run to end of Dutton Island Road and back (a little over 4K).
-for spice and flavor, wear 20# weighted vest
-score is total time
3 attempts at max STRICT pull ups
-rest precisely 3mins between efforts
-if you do not have strict pull ups, perform 3x10 jumping negative pull ups. ensure the negative/eccentric phase is 4sec count on the way down. release hands from bar and rest 3secs between reps...NO INTENSITY OR SPEED!
-if you do not have strict pull ups, perform 3x10 jumping negative pull ups. ensure the negative/eccentric phase is 4sec count on the way down. release hands from bar and rest 3secs between reps...NO INTENSITY OR SPEED!
-score is total pull ups
3 attempts at max STRICT push ups
-rest precisely 3mins between efforts
-score is total push ups
22:08 w/ vest, 20 pullups, 60 pushups
ReplyDeletebou from GER.
ReplyDeleteRun: 17,07
pullup: 17/14/11
pushup: 53/37/30