Workout of the Day
31 Oct 2013
For max Reps in an unbroken set
Wall balls (20#/14#)
Toes 2 bar
Kettlebell swings (70#/53#)
Rest as needed between exercises, They do not have to be done in any particular order. For wall balls, if you stop for any reason, to include dropping the ball you are done. You can take 1 Mulligan. For burpees, if there is any hesitation/pause/rest, you are done. For toes to bar and pull-ups your set is done when you come off the bar. For KB swings you are done when your bell stops moving.
8 min AMRAP
4 Deadlifts @1.5 x bodyweight
4 Bench press @BW
4 Squat cleans @3/4 BW
Post number of reps and rounds to comments.
This Is Only A Test
Today’s “workout” is a test on a few different levels. Of course, first and foremost it is a test of your skill on the 5 different movements you will be doing today. It is also a test of your stamina. People often ask how stamina differs from endurance. Cardiovascular endurance is simply your body’s ability to deliver oxygen and other needed nutrients to the muscles that are doing the work. Stamina is your ability to sustain prolonged physical and mental effort for a prolonged period of time. In essence, it’s your ability to suffer.
Today will be a test of “How bad do you want it?”
Do you have the mental fortitude to hang onto the pull-up bar when your forearms are screaming, “No more!”. Can you dig deep and drop back to the ground for another burpee when all you want to do is roll over and curl up unto a ball? Remember the quote from the other day, “Ninety percent of the game is half mental.”
Can you take yourself to that deep dark place and get 1 more rep?
Current gym records for max rep pull-ups and wall balls are 56 and 85 reps respectively, both held by the same person, Coach Chris (aka “X”). If you need further motivation check out Chris Spealler doing 106 consecutive pull-ups and this video of another athlete doing “Karen” unbroken, that’s 150 consecutive wall balls.Read more
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