Aug. 5, 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
50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders
Long, Metcon
Zach 23:12
Alex 24:25
Javad 25:06
Eugene 26:06
Lance 26:08
Jan 27:30 (25 m row, 25 ball squat cleans)
Steve 28:11
Tami 32:44
Sarah 32:45
Susan 33:22
Adam 36:32
Erin R. 37:57
Previous times for this workout
Long day today and The 500 really fits the bill for that. The two hardest things are the ball squat cleans and the parallette hip ups. The hip ups are tricep killers. Andrew did his 3rd and 4h workouts today, with Baseline first and then the 300. What a way to start.
Posted by Eugene Allen at 11:35 a.m.
