For time:

10-9-8-7-6-5-5-5-5 reps per set of the couplet:

pushups (strict)

4 rounds of the couplet.

25 squats
400m run

4 rounds of the couplet.

15 burpees
15 v-ups

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Daily Extras - 

Add a 5th round to the squat and core couplets. 

Workout Notes:

  • You may perform the couplets in any order. You should know, if you stack those burpees and v's directly on top of the push/pull couplet - you will suffer. I put the leg couplet in the middle on purpose. It'll give those pushers a bit of a break. Some of you don't need breaks. If you are one of these - storm it!
  • Don't have strict pushups? Do them from your knees. Can't do all of them? Do as many as you can and snake the rest. Begin each set with as many strict pushups as you have.
  • There are 65 pullups in this workout. Any time we go over 50 pullups in a workout, there are torn hands. To prevent this, don't go too deep into that tingle. You know the one. The one where your hands start to hurt and you think to yourself, "Nah, they are OK. I can do a couple more reps before they tear." These are famous last words, man.
  • How to use Tape to Prevent Rips 
    How to do a Kipping Pullup 
    The GPP Jumping Pullup
  • That squat/run couplet needs to be done at fairly high speed. As always, don't sacrifice form, but keep those reps coming quickly. We mainly put this couplet in there to break up those upper body moves (the pushes) and to spike your HR.
  • Burpees and V-ups are a viscous abs combo. You don't always realize how much you use your abs to do burpees. Pre-fatiguing them with v-ups will illustrate this point well. It should also put your HR in the sky. 

Growing up on a farm taught me to live off the land and to work together with others. I've been thinking I'd like to get back to those ways so this inspired me. Thought I'd pass it along.


Becky's been out using her fitness.