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The workout is based on 3 circuits of 3 exercises covering all the performance muscles. CIRCUIT 1 (strength-endurance) 1.1 Front squat 5 reps 1.2 Romanian deadlift (or sumo)... more details
EvilTrainer
score: 32 minutes
Circuit 1: 14 rounds Circuit 2: 11 rounds Circuit 3: 8 rounds GRAND TOTAL: 32 Rounds Total in 40 Minutes
by EvilTrainer
Circuit 1: 14 rounds Circuit 2: 11 rounds Circuit 3: 8 rounds GRAND TOTAL: 32 Rounds Total in ...
score: 0 minutes
by Simon
Challenge created by: EvilTrainer
Challenge for: all
Challenge goal: increase strength
Challenge targets: whole body
Level: suitable for all competitors
Age: 13 to 60 years of age
The workout is based on 3 circuits of 3 exercises covering all the performance muscles. CIRCUIT 1 (strength-endurance) 1.1 Front squat 5 reps 1.2 Romanian deadlift (or sumo) sets of 5 reps 1.3 DB shoulder press sets of 5 reps PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 15 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE CIRCUIT 2 (power-endurance) 2.1 Jump squat with 30% of your bodyweight x 10 reps 2.2 Power clean (or power snatch) sets of 5 reps 2.3 DB push press (or push press) sets of 5 reps PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 15 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE CIRCUIT 3 (reactive force-endurance) 3.1 Jump onto a bench sets of 10 reps 3.2 Broad jumps sets of 10 reps 3.3 Plyo push up sets of 10 reps PERFORM THE CIRCUIT AS MANY TIMES AS YOU CAN IN 10 MINUTES... WHILE YOU ARE ALLOWED *SOME* SHORT REST PERIODS IF NEEDED, TRY TO REST AS LITTLE AS HUMANLY POSSIBLE WC40 means Work Capacity in 40 minutes :)
Consider breaking this into multiple challenges. It's far to complicated, I have no idea what half the elements are, you do not demonstrate them, you don't list required weights except for one element and your scoring is in minutes when it should be units. by AndyWeaver on 4/19/2012 6:06:00 AM
The 24' Incline Tricep Dips..
Fitball - Pike
"Hardest pushup in the world?"
Chin up with parallel legs