April 21, 2010
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.
Short
Previous times for this workout
5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops
Long, Metcon
Jenn B. 15:58
Eugene 17:46
BJ 17:47
Jesse 19:18
Lance 20:40
Previous times for this workout
New guys in the morning and Morris is 44, Kenn is 63. Excellent starting place for both of them. Lance had the disadvantage of going Up the Down Staircase all by himself. When you're chasing someone or someone is chasing you, it's easier get a fast time. Lance did a Snatch workout and I did Super Squats but I am going to repeat the weight...I was miserable the whole time and set the bar down 3x.
Posted by Eugene Allen at 6:46 p.m.
