OYC complete:

3 rounds of: 
 33 BTB squats  (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.


3 rounds per side of:
33 uni KB snatch 25/35
rest 30 sec. between rounds.


3 rounds per side of:
33 heel raises
rest 30 sec. between rounds.


3 rounds of
33 walking lunges (R+L=1)
Post total reps completed to comments

Caution:  This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.

Daily Extras -  

Complete 3 rounds of:

5 pullups
10 situps
15 pushups
20 squats

You are to complete all reps today at "Ludicrous Speed."  In other words, do the reps at the very limit of your capacity.   This can mean many things (faster reps, less rest, faster transitions).  It does NOT mean that you should sacrifice form or safety to complete reps.  

Rookies, completing reps at "Ludicrous Speed" will have a very different meaning and appearance for you than it will the Vets.  

Workout Notes:

  • HEED the WARNINGS. Be careful.
  • There should be a deliberate pause at the bottom of each BTB. 
  • The workout calls for a lot of KB snatches. Scale weight before shaving reps.
  • Walking lunges are counted as 1+1=1 (as God intended).
  • Take NO MORE than 30s rest.

Thank you for the inspiring pics and the kind message. Simply superb Farah! 

" ... Then as soon as I got back I was crowned Miss Utah Latina 2015 and flew to Cancun, Mexico to compete and I wanted to say I am SO GLAD I had been doing your workouts regularly. Because of your workouts, I'm the best I've ever looked. It's because the people at GPP & YOU inspire me to quit whining about they way I wish I looked and keep pushing myself ..."