GPP Standard +

AMRAP in 20 min:

5 pullups
10 situps
15 pushups
20 squats

Post rounds COMPLETED to comments.


Daily Extras - AMRAP in 30 min


Workout Notes: 

  • The GPP Standard is a benchmark workout. If you are ready, push hard through it. It may be used to measure parts of your fitness.
  • Snake those pushups for a faster time.
  • Be perfect with your squats. Parallel or below! 
  • It's been a while since we did pullups for time. Still be careful with them even though it's only 5 per round.
  • Spoke to Scott Pex today. Elliptical machines will be here and set-up by next Wednesday! Things are changing around here!

Why does GPP advocate the "snaking" pushup? 

One of the problems with most of the professional exercising world is their refusal to see benefit in a movement that isn't related to the original intention of that movement.  

For example.  Many exercise professionals cannot see ANY other reason to do biceps curls, other than to build very large biceps.  Classically, building very large biceps has to be done with strict form.  However, by swinging a biceps curl, you can work other parts of the body.  Yes, this will take somewhat away from the goal (if you had it) of building massive biceps, but it will add health and fitness to other regions and systems.  Namely your core and nervous system. It does this in ways which are hard to simulate.  In other words, there are no other moves we can use (situps, legups, etc.,) which can work these regions and systems as effectively as swinging a biceps curl.  

Once you realize this, it makes swinging a biceps curl - suddenly very cool!   

Back to our original point about snaking pushups.  What the greater exercising world generally misses is the fact that most exercises can be altered from their original forms to yield other healthy benefits to the user.  These benefits are every bit as important (more-so in many cases) to your health as the intention of the original exercise.     

Snaking pushups yield benefits to the entire body (core, nervous system, endurance) that strict pushups can't - for most people.  This mandates our use of them.     


I could never get enough of this kind of thing. Thank you for it! From Wally: 

Each year, for the last 29 years, we’ve started off our waterski season with a trip down to Lake Mead, where the water is cold and mirror smooth and the air is in the mid-70s.

Last Friday was payday. All the burpees, squats, aussies and bent rows came back to pay me a pleasant visit. The attached pics were of that visit. Thank you for the balance and the programming.

BTW, I’ll be 60 in a few weeks, best birthday present I’ve EVER had.

Wally