Standard GPP

1 time through.  Not timed.

35 pushups
300 rope jumps
35 pullups
1 lap elliptical 8/10 (speed above 65)
35 KB high Sumos 35/53
35 box jumps
35 OH DB press (strict) 15/20
500m row
35 OH triceps ext 15/25
100 KB swings

Post Rx to comments.

Masters GPP

1 time through.  Not timed.

25 pushups
300 rope jumps
25 pullups
1 lap elliptical 8/10 (speed above 65)
25 KB high Sumos 35/53
25 OG box jumps
25 OH DB press (strict) 15/20
500m row
25 OH triceps ext 15/25
100 KB swings

Post Rx to comments.


Workout Notes:

  1. You're not on the clock today. Just get your HR up and keep it there. To do this effectively, you'll have to be looking ahead. Know where you are going next and make quick transitions from one exercise to the next.

  2. Can I partition? NO - It's like 35 reps!  Try to get them all in one go! 

  3. Maybe just watch out for those pullups. It's probably a good idea to break them into small chunks by doing sets of 3-5. If that seems like too many, alternate between jumping pullups and kips. 


2 Comments