Warmup:
10 minutes C2 Indoor Row (aim for 2000m)
10 Push-Ups
10 Air Squats
10 Pull-Ups
Workout:*
12 rounds of:
5 x 60kg (132lbs) Deadlifts
5 x Strict Pull-Ups
5 x Clap Push-Ups
5 x Sit-Ups
5 x 16kg (each arm) Dumbbell Push-Up --> Squat Clean --> Push-Press
300 Reps in total.
*Aim to complete in less than 30 minutes
Finisher:
10, 20 and 30 sec 100% effort Sprints or (Treadmill Drivers)
Max rep Knees to Elbows
To failure: (repeat 3 rounds)
- Max rep Burpees
- Max rep Tricep Dip
- Max rep Pull-Ups
"Immortals... we put their name to the test." - Dilios
Note:
Please scale all Fitness Explorer workouts to your current ability. Get adequate rest and sufficient nutrition to fuel the activity and aid recovery. Work hard but never sacrifice correct form.
Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.
If you are new to this type of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup
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Darryl Edwards