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

Post time to comments.

Workout notes:

  1. 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. We 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!
  2. 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.
  3. There are 65 pullups. 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.
  4. Here's the other thing with that, we have been going pretty hard at your pullups lately. We just did them on Monday. 4-5 days is plenty of rest, but some of you do extras and stuff that might not have let you recover fully yet. Use your best judgement. If you aren't up to them, just switch them out for Hanging Aussies or Jumping. 
  5. How to use Tape to Prevent Rips
  6. How to do a Kipping Pullup
  7. The GPP Jumping Pullup
  8. 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. Also, we really could use a bit more squatting this week. 
  9. 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. It'll be a brilliant end to terrific week. 
  10. That being said, we have done a fair few V-ups if your tailbone isn't up to these, sub for crunches on a stability ball. 

Holiday Hours: 

Due to the parade in Bountiful tomorrow, we will be closed in the evening. So, no 5pm, or 5:45pm. 

GPP HQ is closed Monday July 24th for the Pioneer Day holiday! 

Musings ...

Three Things Healthy People Have in Common

I've seen a lot of things work for folks. Everybody is a bit different, but there are few methods & techniques that the most successful of folks seem to have in common.  Here are a couple of the many I've noticed: 

  1. They commit. Like, wild horses couldn't pull them away from their commitment to better health and fitness. Seems like a simple step, but most folks (90% + of folks who begin the journey to health and fitness quit within 6 months) seem to go at this health pursuit with one foot in the door and the other foot out. We would never ask you to commit your entire life to this pursuit (unless your life is eminently hanging in the balance). It doesn't take THAT much effort. Plus it's not healthy. But, giving a 50% effort to what's required is a sure recipe for utter failure. 
  2. Thy develop a healthy support system. Easiest way to do this is grab a friend and drag them along with you. If you don't have a friend as committed as you are - make one. Remember, it's now 2015. We know "workout buddies" that live states away from each other. Some of these folks have never been eyeball to eyeball.
  3. They embrace the SUCK. Tap dance around the pain (slight soreness, hunger, changing lifestyle habits) all you want. Eventually you'll have to pay the piper. Anyone who says differently is selling something. Most often (read: EVERYTIME), what they are selling amounts to nothing more than a way to pay the piper TWICE.    


No form of artwork is as underappreciated as is sweat angel art. I, for one, will continue to do my damnedest to bring more attention to this deserving subject. See, a dragonfly!