28 September 2017


Workout of the Day

2  Rounds, to find your biggest set of unbroken movements...

Minutes 0:00-2:00 Max Unbroken Set of Pullups, rest
Minutes 2:00-4:00 Max Reps Alternating Pistols
Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (30/20)
Minutes 6:00-8:00 Max Unbroken Set of Toes to Bar, rest
Minutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed)

So, you'll get 2 Rounds (attempts) to find the most you can do in one set. The goal is one big set, then rest for the remainder of that 2 minute time block. So, if you do 10 pullups and then drop off the bar, you're done with pullups until round 2. If you know you've done 8 unbroken pullups before, today you're going to stay on the bar until you get at least 9.

Here's a scaled version, for those of you that are wondering what some scaled movements might look like for this workout:

Minutes 0:00-2:00 Max Unbroken Set of Ring Rows, rest
Minutes 2:00-4:00 Max Reps Alternating Pistols to a box
Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (a weight you can get at least 10 in a row)
Minutes 6:00-8:00 Max Unbroken Set of Knee Raises, the goal is to hang on the pullup bar as long as you can.
Minutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed) Use a Band today instead of burpee style. Or, if you want to do burpee style pushups, just work for the full 2 minutes.

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am