Friday, November 18, 2022

Friday, November 18, 2022

In Gym:
every minute, on-the-minute, for 12 minutes:
odd minutes: 5x weighted strict pull-up –or– strict pull-up
even minutes: 5x weighted ring dip –or– ring dip option

then, every minute, on-the-minute, for 12 minutes:
odd minutes: max calorie row
even minutes: dumbbell farmer’s hold @ 100/70-lbs.

This workout is scored by the total number of calories rowed in 12 minutes.

At Home:
every minute, on-the-minute, for 12 minutes:
odd minutes: 5x strict pull-up –or– renegade row –or– row option
even minutes: 10-15x dip option

then, every minute, on-the-minute, for 12 minutes:
odd minutes: max (sit-up + max vertical jump)
even minutes: object farmer’s hold –or– plank hold

2 Comments

  1. MPH | November 21, 2022 at 12:20 pm
     

    -MPH Outside the Box Scores-
    Tom G.: 44
    Lisa C.: 47
    Diana D.: 45

    Reply
  2. MPH | November 21, 2022 at 12:20 pm
     

    -MPH Inside the Box Scores-
    Dan H.: 82 (unweighted PU/dip)
    Hanna G.: 74 (1/2 14-lb vest, 1/2 unweighted pu/dip)
    Terry A.: 52 (banded PU/dip)
    Kara K.: 73 (banded PU/dip)
    Léo J.: 124 (banded PU/dip)
    Andrew S.: 109 (banded dip/strict PU)
    Andrew W.: 106 (banded dip/strict PU)
    Jen D.:  79 (jumping pu/jumping dip)
    John Sh.: 93 (strict pu/dip)
    Walt C.: 93 (strict pu/dip)
    Aidan C.: 89 (strict pu/jumping dip)
    Anu B.: 95 (strict pu/3 strict dip)
    Stuart J.: 108 (strict pu/banded dip)
    Dan B.: 99 (strict pu/dip)
    Michael O.: 78 (banded pu/jumping dip)
    Charlotte L.: 66 (banded pu/jumping dip)
    Sean Q.: 100 (weighted pu, 30-lbs./dip, 70-lbs.)
    Emily P.: 95 (strict pu/dip)
    Nick W.: 115 (1/2 25-lbs. weighted, 1/2 strict pu/dip)
    Hal B.: 90 (banded pu/strict dip)
    Julia H.: 62 (strict pu/assisted dip)
    Kate G.: 75 (3/4 10-lbs. and 1/4 unweighted pu/dip)
    Bill M.: 73 (banded pu/strict dip)
    Matt A.: 76 (strict pu/dip)
    Melody F.: 85 (10-lb. weighted strict pu/dip)
    RJ A.: 87 (strict pu/dip)
    Drew P.: 83 (25-lbs. weighted pu/dip)
    Ralph B.: 77 (strict pu/dip)
    Mark B.: 89 (banded pu/strict dip)
    RJ S.: 102 (banded pu/dip)
    Dave R.: 110 (21-lbs. weighted pu/dip)
    Joy L.: 71 (pt. 2 only)
    Morgan M.: 133 (10 bodyrow, 10 tempo pushup)
    Yao Z.: 72 (15-lb. strict pu/dip)
    Will H.: 113 (strict pu/dip)
    Charlie S.: 94 (10-lb. strict pu/10-lb. dip)
    Rich H.: 100 (20-lb. strict pu/35-lb. dip)
    Greg M.: 71 (20-lb. strict pu/dip)
    Mike L.: 97 (25-lbs. strict pu/35-lb. dip for most sets)
    Tommy H.: 112 (30-lb. strict pu/30-lb. dip)
    Justin M.: 107 (strict pu/20-lb. dip)
    John B.: 102 (strict pu/dip)
    Jahari H.: 105 (45-lb. strict pu/45-lb. dip)
    Sean G.: 136 (45-lb. strict pu/45-lb. dip)
    Jacob T.: 72 (strict pu/strict dip)
    Natsuda C.: 48 (banded pu/dip)
    Diana G.: 60 (banded pu/dip)
    Nicole B.: 62 (bodyrow, 10 pushup)
    Zach D.: 142 (strict pu, 10 explosive pushup to 45-lb. plates)
    Al C.: 100 (35-lb. strict pu/35-lb. dip)
    Tyler S.: 105 (5 then 3 strict pu/dip)
    Patrick J.: 96 (strict pu/dip)
    Bill G.: 100 (strict pu/20-lb. dip)
    Amr M.: 93 (strict pu/dip)
    Rony J.: 83 (banded pu/jumping dip)
    Seth B.: 83 (banded pu/dip)
    Inna A.: 57 (banded pu/strict dip)
    Rajeev R.: 93 (10-lb. strict pu, strict dip)

    Reply

Leave a reply

Your email address will not be published. Required fields are marked *