"Courage overrides self-doubt, but does not end it." - Mason Cooley

We've been here before, but this site is so rich with worthwhile diet information that we've got to come back: http://www.panix.com/~paleodiet/


Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around.
Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.

 

Perform the following in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise.
Keep track of the reps and tally the total sets to completion. Note time to completion. Final score is total number of sets multiplied by time in minutes to completion.

50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats


Notes:

1. One possible approach is to perform a near max set of push-ups, go on to the pull-ups, do the same with the sit-ups, etc. After the squats, go back to the push-ups and run through the list again finishing as much as you can at each exercise.
2. Seven sets total in ten minutes for a "70" is an excellent score!

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.

Dumbbell Bench-press 15 reps.

 

After a warm-up make your first effort a heroic effort on the bike and record the distance. Take any rest needed and give the best dumbbell bench-press you can at fifteen reps or less. Again, rest as long as you want then repeat both efforts. Use the same weight for each bench press set.

If the first cycling and bench-press effort are true max efforts, then the second and third efforts are not repeatable no matter how long the rest.

To test the quality of the first efforts and demonstrate the point of the workout take a LONG break after each couplet.

Keep the rest between cycle effort and
bench-press constant for each couplet.

REST