Bin's Choice

I won't be able to do the group workout this coming Sunday either, so I just thought I'd post something different so that I can still do stuff with everyone. Below are three separate workouts that I'm going to do and report on at some point in the week. Nothing too crazy, so I'd encourage anyone interested to try them out as well.

"2nd effort"

Max pull-ups
Tabata Rows
Max pull-ups

- For the pull-ups, bring the bar to your adam's apple (no chicken-necking), and you can hang and rest if you like and keep counting pull-ups, so long as nothing touches the ground.
- Rows are done for a full eight rounds (20 seconds of work followed by 10 seconds of rest, total of 4 minutes) at level 4 on the wheel. The computers stop counting if the wheel isn't moving, so you'll have to track time yourself. This is scored for total calories at the end.
- My previous: 25 PU, 73 Calories, 13 PU

"Thighmaster"

3 rounds for time:

Stair jumps
400m run
1.5 Bodyweight Deadlift x 3

- This assumes you're in Mem Gym. Going from the weight room to the track, jump the stairs in sets of three, both feet jumping and landing at the same time. Feel free to descend the stairs however you want.
- Dead stop on the Deadlifts; no bouncing weights

"Half-Dagwood" (taken from Mountain Athlete)

3 rounds for time

10 x Sandbag Clean & Squat
10 x HSPU
10 x Ab-chair sit-ups
10 x Pull-ups
10 x Jingle Jangle
1 min rest

- Requires Mem Gym again. The smallest punching bag in Mem Gym is fairly easy to take down. Bring it from the ground to your shoulder, stand up, then do a full squat.
- Hand Stand Push Ups are done from full extension until your head touches the ground, hands at shoulder width. Anything else is considered scaling
- Ab-chair refers to the contraption in the bag room for doing sit-ups. Tilt it all the way back and touch your feet for a full rep.
- Pull-ups are strict. No kipping. Adam's apple to the bar.
- Jingle Jangle is a shuttle run between two cones set 5 yards apart. Both feet must pass the cone, and once across is a rep.
- Take the full minute to rest. This work will add up quickly.

Lone effort