Feb. 7, 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
Bison (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1
Butterfly (KB -190 = 44/+190 = 52)
Rounds of 5, 4, 3, 2, 1
Badger (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1
Beaver KB 44/52 Ball 30
Rounds of 5, 4, 3, 2, 1
*1 min rest between exercises, then total time for all 6 events
Long, Metcon
Previous times for this workout
New guy Zach came in and threw down a 4:41 Baseline. Not only the best new guy Baseline but one of the best Baseline times ever in my gym. Steve brought his friend Garth and he did 8:57 which is a more normal time and that's not a bad first time at all. Lance did the run, wall ball box jump silliness and he was wobbly afterwards. Decided to call it Run Forrest Run because it makes you goofy by the time you're finished.
Posted by Eugene Allen at 12:07 p.m.
