4 Rounds for time:
25 Box jumps (16 inches)
15 Ring Dips
Found a workout center 1/2 mile from my house in Lisbon and was excited to take advantage of the facilities. Made this workout up on the fly since I only had 30 minutes total to workout.
Was able to get right into it using the 1/2 mile as my warm-up. This workout felt steady. The dips and pull-ups seemed like a rest for me since my sets were small averaging reps of 5’s all the way down to singles.
Its clear my pulling and dipping skills are lacking and my hands tore on rep number 48 leaving me with 12 very painful strict pull-ups to finish the workout.
I ended up ripping my hands in 3 places. Returning to a gym is going to be challenging.
50 Box jumps (16 inches?) (3 septs)
50 Strict Pull-ups
50 Jumping lunges
50 Jumping Air squats
Running out of body weight workouts to do, then this one popped up. The original Filthy Fifty has kettlebell swings and Double under but I modified this version to accommodate what I had.
This workout was exactly as expected, painful at times, slow on the pull-ups and jumping lunges, but fantastic bodyweight workout I was able to squeeze in before the kids got up and the tempter got too hot.
100 Burpee pull-ups
Simple yet effective. This GI Jane was a video posted on the CrossFit main site in 2007 but was not posted as the workout of the day until later.
I have done this workout in the past but it has been years. This time around I don’t have a proper pull-up bar but I have a ledge of a balcony and flat surface to do my burpees. (works for me)
Like most workouts this felt great the first 20 burpees. Then gradually I could feel the discomfort in my hands and lungs. The original goal was to do 10 burpees pull-ups each minute however at around 60 burpees I started to fall off pace and couldn’t make up the time.
I can’t say that this workout is fun. It’s repetitive and painful at times but it’s effective and simple and sometimes those are the best. If you have not tired GI Jane give it a try, but I suggest using a rig not a balcony if you have the option. 🙂
Perfect morning workout to jump right into, only 1 piece of equipment needed and you are ready to go.
Not all workouts need to be soul and body crushing. I personally perfer to keep things lights and quick for about 60% of the time.
The most dynamic component to this workout is the Kettlebell snatches I had to break this movement up into 2 sets every round. During the rest I would count to 5 and get right back to the Kettlebell to finish up.
AMRAP in 16 minutes
9 Burpee Pull-ups
18 Alternating Kettlebell Snatches (1.5/1p)
47 Russian twists
Rest 3 minutes the:
200 meter Run
30 Shoulder taps
My goal this morning was keep moving and this workout helped me complete that goal in under 22 minutes.