Workout Update

Ok, so I figure I'd just post what I did in case you decide to mix it into your workout this week.  These workouts are quick and painful bro, so no excuses.  Power through them.  This one you could do in 25 minutes.

We did a warm-up that I'm not going to post, but it was a series of squats, stretches, etc.  Kind of a combo of what you did when you went to warm up but with some minor strength things like squats, etc.  So, just warm-up is my point.

Anyway, the workout, lasts 25 minutes.  AMRAP, but for this one the "R" means, ROUNDS, not REPS.  One round consists of the following:

MAXOUT ON PUSHUPS - Get into push-up position, go all the way down to the ground for each push-up where your chest touches the floor, but you don't release the hands.  Continue cranking out push-ups until you cannot do anymore.  This means that if you are at the top of the push-up position you try for another one, even if they come out slowly.  You stop when you cannot get up to the top of the position anymore.  That's how you determine your "max", when you CANNOT get back up into the starting position.  This is the first of three movements.  Movement 2 is...

ROPE CLIMB - Obviously you don't have a rope to climb, so supplement something here.  This is a rep/set based movement, so you kill it on push-ups and then force X many reps with whatever BACK movement you want.  Predetermine the # of reps.  So, 15 dumbbell rows, for example.  Movement 3 is...

400M run (aka quarter mile) - You may have to measure it out, but if you remember the crossfit gym, this is around the whole block (we ran around the grass only, which was 250M).  Actually, you could do a quarter mile on the treadmill, so you never have to leave the gym.

Come back into your gym and do it again...MAX PUSH-UPS, BACK MOVEMENT 2, 400M RUN...MAX PUSH-UPS, MOVEMENT 2, 400M RUN...etc. 

Your workout ends once 25 minutes are up, so the stopwatch is key.  Count the number of rounds you completed.  If you are in the middle of a round when the time runs out, finish that round.

I did 4 rounds in just over 25 minutes.  Let me know if you take this one on.