4 rounds quickly:
200 m sprint
1 min tap down crunches
1 min plank
1 min rope jumps
1 min tic tock R 25/35
1 min tic tock L 25/35
1 min KB swings 25/35
Post thoughts on new workout to comments.
Daily Extras - 2 extra rounds.
This workout can be done 2 ways. The first way is on the clock. Set a clock to beep every min on the min and simply move to the next exercise every time you hear a beep. The second way is to perform a full min of effort per exercise and limit rest times. I like both ways. I did the former, but prefer the latter!
The GPP Soreness Scale - Musings by Neil
This workout isn’t set up like the Anatomy of a Six Pack workout.
Experiment with a heavier KB swing. It might take a step up (35/54) to really tax you.
You should be breathing heavy throughout this entire workout.
Limit transition times. Try not to rest.
Vets, try to get the run under 1 min. Rookies ignore.
Feeling froggy? Do the KBs like THIS.
The CORE of it
While the rest of the world has moved passed specifically training the core, GPP still embraces focused emphasis on core training for its unique effect on our health, fitness and appearance. The popular, present day mantra of the health and fitness industry is that one need only to move in effective ways and the core will take care of and strengthen itself. This is a risky approach. We have learned that strength gains in the legs and arms will quickly outstrip one's core strength. This is especially true for those who don't directly train their core. This compromises your ability to stabilize the core during certain fundamental movement (squats, dead lifts, cleans, jerks, high Sums, KBs, etc.) making those fundamental movements more dangerous to perform and putting you at higher risk of injury.
We feel a more straight forward (direct) approach of abdominal/core training stimulates more strength and ultimately yeilds higher benefit with less risk of injury. Oh, and did I mention - It looks good ON?!