For time:

10-9-8-7-6-5-5-5-5 reps per set of the couplet:

pushups (strict)

4 rounds of the couplet.

25 squats
400m run

4 rounds of the couplet.

15 burpees
15 v-ups

Post time to comments.

Daily Extras - 

Add a 5th round to the squat and core couplets. 

Workout Notes:

  • You may perform the couplets in any order. You should know, if you stack those burpees and v's directly on top of the push/pull couplet - you will suffer. I put the leg couplet in the middle on purpose. It'll give those pushers a bit of a break. Some of you don't need breaks. If you are one of these - storm it!
  • Don't have strict pushups? Do them from your knees. Can't do all of them? Do as many as you can and snake the rest. Begin each set with as many strict pushups as you have.
  • There are 65 pullups in this workout. Any time we go over 50 pullups in a workout, there are torn hands. To prevent this, don't go too deep into that tingle. You know the one. The one where your hands start to hurt and you think to yourself, "Nah, they are OK. I can do a couple more reps before they tear." These are famous last words, man.
  • How to use Tape to Prevent Rips 
    How to do a Kipping Pullup 
    The GPP Jumping Pullup
  • That squat/run couplet needs to be done at fairly high speed. As always, don't sacrifice form, but keep those reps coming quickly. We mainly put this couplet in there to break up those upper body moves (the pushes) and to spike your HR.
  • Burpees and V-ups are a viscous abs combo. You don't always realize how much you use your abs to do burpees. Pre-fatiguing them with v-ups will illustrate this point well. It should also put your HR in the sky. 

This pic makes me so happy. It's a perfect example of what I call "hardcore creep." I took this pic around noon on Friday. At the beginning of the day, most folks were doing the classic 4" plate switch. A 4" plate switch is awesome! Plenty of exercise. But then a couple of hardcore folks pulled out some 2" plates to stack onto the four inchers. Adding just 2" to a plate switch makes this exercise exponentially harder. It's hardcore! 

At the end of 7:15 class, I found myself straightening things up a bit. Admittedly I was a bit lazy. I didn't unstack the six inchers and put them away. Instead I left them stacked in the middle of the floor. But I did happen put away a few 4" plates.

Curiously, the next class that came in saw the 6" stacks and built a few of their own six inchers to do the workout on. Pretty soon, six inch stacks were all anyone was using.  

See? Hardcore creep!

Hehe, wonder what would have happened if, I'd have made a few taller stacks?