Categorized as: workout of the day

Thursday, April 30, 2009

With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able.

Use as many sets each minute as needed.

This workout is scored by both the number of minutes and total pull-ups completed.

Compare results to January 15, 2009.

workout courtesy of

Saturday, April 25, 2009

three rounds; rest exactly 90 seconds between rounds:
1′ single-arm snatch (alternating, total) @ 55/35-lbs. (reps)
–30″ rest–
1′ row (calories)
–30″ rest–
1′ medicine ball slam @ 20/14-lbs. (reps)

In this workout, the clock does not reset or stop between exercises. One point is given for each repetition, except on the rower, where each calorie is one point.

This workout is scored by the total points.

Tuesday, April 21, 2009

for time:
100x pull-up + thruster debt

  • each time you drop off of the bar, complete 10x thruster @ 65/45-lbs.
  • if your head does does not clear the bar, complete 5x thruster @ 65/45-lbs. for each infraction when you finally let go

Thruster debts are to be paid immediately upon coming off of the bar. In the case of substituting bodyrows, your chest must make contact with the bar (if using rings, your chest must make contact with your hands) for each repetition to avoid the same 5x thruster @ 65/45-lbs. penalty above.

This workout is scored by both the time and total thrusters completed.