For time:

100 squats
100 pushups (strict)
100 situps
100 Aussie pullups
100 walking lunges (R+L=2)
1 mile run(or: 1600m row or, 250 KB swings 25/35, or 1000 rope jumps, or 100 burpees)

Post time to comments.


You may not partition reps for the Dalton workout.  Once you start an exercise you must finish it (or your scaled portion of it) before moving to the next exercise. 

Also, be careful with those Aussies.  If you have little experience with this movement, or if it has been a while since you performed them, consider scaling this workout a bit. They have been known to produce soreness, swelling and injury if misused.


Everyone is entitled to their interpretations of the GPP experience.  In fact, making the workouts, movements and the community your own, is the ONLY way GPP will work for you.  

Many times, we (the trainers) have been cornered by a well-meaning GPPeep and asked,

"Why do you let that person do it wrong?"  

It is a good question.  We love that you would care.  It is healthy that you would care.  It is often helpful, too.  That you might notice variants in workouts, or movement patterns is a HUGE compliment to our methodology.  

The answer to this question is not complicated.  "Wrong" is a matter of perspective.  Truth is, most of the time, the client who is doing a movement "wrong" is doing their best interpretation of that movement.  This interpretation is part and parcel to the process of mastery.

It is THAT simple.  

Most folks are doing their best version of what they are taught.  It is entirely false thinking to imagine that a person might understand and perform all of the intricacies of ANY movement (complex or otherwise) the first time they perform a movement. It is also poor thinking to imagine anyone would master ALL of the intricacies of ANY movement.  EVER.  

Human movement patterns are extremely complex.  They are influenced by many different factors (fatigue, understanding, experience, load, etc.).  That a person might have a movement mastered in ONE circumstance, does not predict mastery of that SAME movement in another.  

At GPP, we believe experience is the most important part in the process of learning, understanding and performing movements.  (see also - "The Fallacy of: Practice Makes Permanent.")   


Have you ever filmed yourself doing a movement?  Doing so is a great way to discover movement anomalies.  An example of this: A.Lou has been working on her squat form lately.  Those of you who know A.Lou know there are few folks on earth who have obtained a fitness as complete as hers is.  She truly exemplifies General Physical Preparedness.  

Even so, last Tuesday we discovered a movement anomaly with her back squat.  While she was doing her squats I asked if she could feel the problem.  She couldn't.  I had to film it to prove it to her.  Do you see it (below)?  Post observations to comments.  

Special thanks A.Lou for being such a good sport.