Assemble into teams of 2 people and complete the following for time:
50 burpee pullups
100 pushups
150 kettlebell swings
200 high sumos 45/65
300 double unders
4 min high knee band sprints
1000m row
Post time to comments
Rules:
1. While one teammate is completing reps the other must be holding an ab bridge.
2. If the teammate holding the ab bridge touches down teammates must switch.
3. No reps may be counted unless the ab bridge teammate is in position.
4. If the ab bridge teammate touches down while the other teammate is running THAT teammate loses the Rx.
Daily Extras - This is crazy. Only attempt if you are feeling uber froggy, or a bit crazy.
Do the whole thing yourself.
Here is how that would work. Begin doing reps of any given exercise. Time how long it takes you to do those reps. When you are done, plank for that amount of time.
Good luck. Post if you attempt this.
Also, you should know, it takes most folks the better part of an hour to do it with a partner.
Workout Notes:
- You may consider doing fewer strings of reps for this workout today. Spending a lot of time in the planking position will tire your shoulders and neck as much as it will the core where we are aiming. While this will serve to strengthen the "weak link" it may also injure it if you aren't careful. Switching between partners more often will give your shoulders and neck more frequent rests. Since you may be spending approx. 20+ mins (each) in this position, you'll find more freq rests to be beneficial.
- Doing this workout off-site? No partner? No problem. Just do half of the reps + planks for the half your "partner" would be doing. Make sure you divide your half of the reps into more managable sections. To do this, simply time yourself through fractions of your half of the reps and perform a plank for the same amount of time as it took you to complete those reps for the Rx.
- An example of this would be the 100 pushups. Do 25 pushups (1/4 of them). Time how long it took you to do those 25. Perform the plank for that amount of time. Do it again, and you've done your half.
Due to our valley location along the Wasatch front range, wintertime (Dec - Feb) inversions are a common event in Utah. Inversions trap a dense layer of cold air in the valleys where the mountains act as a bowl. The snow covered valley floor keeps the cool air in the bottom of the bowl preventing normal vertical mixing with the warmer air above. This weather phenomena traps pollution within the dense layer of cold air which builds up over time. The longer this phenomena lasts the worse our polluted air gets.
The American Lung Association released a "State of the Air 2015" report which says Salt Lake City ranked as the 7th-most polluted city int he nation for short-term particle pollution. At times our wintertime air ranks well above the worst air in the nation.
The "State of the Air 2015" also finds that SLC ozone levels worsened, resulting in an "F" grade where peak levels from the metro area are monitored.
Combined, particulate and ozone pollution can cause lung irritation, wheezing, coughing asthma attacks and premature death! These are just the short term effects. The jury is still out on long term effects. However, the outlook is NOT GOOD.
Besides driving less and limiting activity levels during times when the Air Quality Index is Red, there are few things other things we can do about our poor quality air. Or is there?
Thank you to Brent Hale for sending this over. I mean, I already knew olive oil was good for me. Who could have known it might be able to protect me against the damages of air pollution.
The thing about this workout is, it will SMOKE your shoulders. It's meant to smoke your abs, and it does, but it has to go through your shoulders to get to them. On average, the vets will spend roughly 20+ minutes planking throughout this workout. ROUGH! If your shoulders start to object and you'd still like to stay in the game, try this move Shmoopy is demoing. It'll give your shoulders a bit of a rest.