for time:
21x handstand pushup
400m run
21x weighted pull-up
15x handstand pushup
400m run
15x weighted pull-up
9x handstand pushup
400m run
9x weighted pull-up
This workout is scored by both the time and load.
Compare results to December 23, 2010.
Athletes,
For the weighted pull-ups, you can bring your own weight vest or back pack.
Melody
–Scores–
Dat D.: 10:22 (sub: no run)
Michael F.: 15:48 (25-lbs.)
Jon H.: 18:18 (25-lbs.; sub: 1/2x prom hspu, 1 x 35-lb. plate)
Derek B.: 16:51 (sub: 1/2x prom hspu, 1 x 25-lb. plate)
Borja G.: 12:05 (sub: 1/2x prom hspu, 1 x 25-lb. plate)
Matthew W.: 12:48 (50-lbs.)
Larry B.: 20:15 (40-lb. dbs; sub: jump-stretch strict pull-up, red, db shoulder press)
Robert W.: 15:33 (30-lb. dbs; sub: jump-stretch strict pull-up, blue, db shoulder press)
Joe T.: 16:52 (35-lb. dbs; sub: db shoulder press)
John G.: (40-lb. dbs; sub: jump-stretch strict pull-up, blue, db shoulder press)
Matt H.: 16:36 (35-lb. dbs; sub: db shoulder press, 40x sit-up)
Keena S.: 17:09 (25-lb. dbs; sub: jump-stretch strict pull-up, blue, db shoulder press)
Sofia J.: 18:31 (20-lb. dbs; sub: jump-stretch strict pull-up, green, db shoulder press)
Tamra F.: (25-lb. dbs; sub: jump-stretch strict pull-up, green, db shoulder press)
Soott T.: 15:46 (25-lb. kbs; sub: jump-stretch strict pull-up, blue, db shoulder press)
Gideon B.: 16:57 (25-lb. dbs; sub: jump-stretch strict pull-up, red, db shoulder press)
Jason C.: 20:38 (25-lbs.)
Holmes H.: 16:38 (sub: 1/2x prom hspu, 1 x 45-lb. plate + abmat, 1/2x pull-up)
Rob K.: 20:10 (50-lbs; sub: 1/2x prom hspu, 1 x 45-lb. plate)
David O.: 14:08 (sub: 1/2x prom hspu, 1 x 45-lb. plate + 15-lb. plate)
Josh M.: 18:03 (35-lbs.)
John P.: 12:05 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Shawn C.: 16:05 (40-lb. dbs; sub: db shoulder press)
Set S.: 16:23 (20-lb. dbs; sub: jump-stretch strict pull-up, green, db shoulder press)
Cristian D.: 14:33 (25-lb. dbs; sub: db shoulder press)
Mayra C.: 15:27 (20-lb. dbs; sub: jump-stretch strict pull-up, green, db shoulder press)
Valentina F.: 15:15 (20-lb. dbs; sub: strict bodyrow, db shoulder press, 25x squat)
Nick D.: 18:05 (35-lb. dbs; sub: db shoulder press)
Jane M.: 16:49 (15-lb. dbs; sub: db shoulder press, 1/2x strict bodyrow)
Alissa G.: 20:18
Drew P.: 14:00 (25-lbs.)
Ralph B.: 21:00 (40-lb. dbs; 15-lbs.; sub: db shoulder press)
Jen M.: 19:35 (25-lb. dbs; sub: db shoulder press; no run-9)
Diana D.: 13:29 (25-lbs.; sub: strict bodyrow, db goblet squat)
Adrian P.: 18:48 (35-lb. dbs; sub: db shoulder press)
Johnny A.: 17:26 (35-lb. dbs; sub: jump-stretch strict pull-up, blue)
Bill G.: 19:45 (25-lbs.; sub: 1/2x hspu, 40x sit-up)
Rocio Q.: 16:07 (25-lbs; sub: strict bodyrow, plate shoulder press)
Dave R.: 17:42 (15-lbs.; sub: strict pull-up)
Jaime A.: 18:28 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Erez Y.: 20:09 (sub: strict pull-up)
Joseph P.: 19:45 (40-lb. dbs; sub: db shoulder press, 1/2x strict pull-up)
Graham G.: 20:53 (30-lb. dbs; sub: db shoulder press, 1/2x strict pull-up)
Chandini H.: 19:40 (20-lb. dbs; sub: shoulder press, 1/2x jump-stretch strict pull-up, red)
Christine S.: 20:18 (sub: 1/2x prom hspu, 1 x 25-lb plate, strict pull-up)
Jim C.: 14:03 (50-lbs.)
Chris C.: 16:47 (35-lbs.)
David S.: 18:01 (35-lbs.)
Mark L.: 12:28 (25-lbs.)
Brian T.: 17:16 (20-lbs.)
Steve M.: 12:00 (sub: prom pushup, strict bodyrow)
Travis O.: 15:58 (25-lb. dbs; sub: strict bodyrow, db shoulder press)
Whitney M.: 14:38 (20-lb. dbs; sub: strict bodyrow, db shoulder press)
Maya G.: 13:48 (20-lb. dbs; sub: db shoulder press, strict bodyrow)
Matthew C.: 15:20
Sean F.: 18:31 (20-lbs.; sub: 1/2x hspu)
James H.: 18:13 (20-lbs.)
Spencer S.: 16:26 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Candida M.: 13:31 (20-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, red)
Marcel S.: 14:28 (25-lb. dbs; sub: db shoulder press, strict pull-up, 40x sit-up)
Katherine S.: 12:22 (25-lb. db; sub: strict bodyrow, goblet squat)
Mark Co.: 17:41 (20-lbs.; sub: 1/2x prom hspu, 1 x 25-lb. plate)
Alex M.: 12:38 (sub: 1/2x prom hspu, 1 x 25-lb. plate)
Chris T.: 20:23 (20-lbs.; sub: 1/2x prom hspu, 1 x 15-lb. hspu)
Randy F.: 19:16 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Teal B.: 16:57 (25-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, green)
Julie G.: 16:33 (20-lb. dbs; sub: db shoulder press, jump-stretch strict pull-up, blue)
Wayne C.: 17:00 (sub: pushup, strict bodyrow, 40x sit-up)
Roselena R.: 15:06 (sub: 1/2x prom hspu, 1 x 45-lb. plate, 1/2x pull-up)