1 min hollow rock (count reps down + back =1)
1 min hanging side ups (count reps R + L = 1)
1 min weighted situps (close body) 15/20 (count reps)
1 min weighted back extensions 7/12 (count reps)
1 min reverse burpee 15/20 (count reps)
Rest 1 min between each round.
The clock does NOT stop between exercises.
Count total reps and post to comments.
This workout is an adaptation from a CrossFit.com workout.
Daily Extras - Do the championship rounds (2 more)
- It is tricky to get the most out of the 3 rounds this workout calls for. Generally, we are programmed to work at a certain pace here at GPP. That pace seems to innervate and carry over to this workout. The thing is, this workout is meant to go at a much higher pace than what you might expect. A more constant pace. With Less rest. Since the rests are programmed into this workout, you won't need them during. OK, you'll need them - but you'll get more benefit if you don't take them.
- To do this one right, be looking ahead to where you need to go next. Do reps ALL THE WAY to the bell, then sprint to the next area and begin doing reps immediately. If you look at the clock (after your first rep) to see that 20 seconds have gone by already - you've missed fully 1/3 of this workout. Yep, that's an entire round of a 3 round workout.
- Those of you who ask to have the clock set to 2 more rounds (a championship fight), check yourself. Be sure you gave it your all during the 3 rounds, before asking for more.
- If you're that (pick a word "crazy, ballistic, self-tormenting) ... We are happy to give you those last 2 rounds. :)
Wow Shea! Amazing transformation! Congrats!
Pic on the L was roughly 2 months after baby #2. Pic on the R was 7 months later! From Shea:
"I felt better than ever wearing a bikini in Mexico ... Not only that ... I didn't make crazy changes to my diet. Just tried to eat healthy over the last 9 months and did GPP programming."