4 rounds for time:

400 m run
20 KB swings 25/35
20 OH DB press (strict) 15/20
250 m row
20 Aussie pullups
20 ski squats med/heavy

Post time to comments.

Daily Extras - Add 5 reps to each.

Workout Notes: 

  • This week's programming will be brought to you by Amy Ohlson (Shmoopy). As you may know, Shmoop is one of our "most excellent" trainers at GPP HQ. She also has incredible talent for programming. Very often she'll send a workout to me after I've already posted, but before I hit publish and it'll be the SAME one. It's weird. It's also no wonder she's been on the "wrecking crew" (our workout consult team) for years.
  • You may use cables (with ropes) for the ski squats if you like. Please let us know which number on the weight stack corresponds with M/H bands. We have yet to make that determination since the cables are so new.  


Q: Why different programmers? 
A: A couple of reasons: 

  1. What if I get hit by a bus? 
  2. GPP isn't just a me thing. Once you understand the philosophy (yep, there IS one) just about anyone could write the programming. I'm super excited for the day when everyone is contributing to this project. When that day comes GPP will transcend. Please always feel free to share ideas. 

Q: Why the new smith/cable machines? 
A: Our programming isn't limited to any one methodology.

Q: Will there be bench pressing in our future?
A: Yep. Plus sissy squats, cable press downs, lat pull downs, preacher curls, cable crosses and just about every other safe and effective exercise you can think of. Not exclusively, but in addition to. 

Q: Smith machines, cables, ellipticals, spin bikes ... what's next?
A: Anything we can afford. The future is bright dear Peep. Years from now we will have every toy at our disposal with which to improve health and fitness in compliance with our minimalist ways. 

Q: Does this mean we'll be moving away from the garage gym concept? 
A: Think of it as an expansion to our GG. BTW - every new exercise we do can be simulated and modified while maintaining efficiency and effectiveness. Jumping pullups are just modified lat pull-downs.  

OK, that's all 4!