In Gym:
deadlift
2-2-2-2-2-2-2
*Begin each set every three minutes. These reps are pulled from a dead stop on each rep.
then, as many rounds as possible in six minutes:
3x strict pull-up
5x kipping pull-up
7x rotational sit-up
At Home:
two eight-minute rounds, rest two minutes between rounds, as many repetitions as possible:
10x object deadlift –or– strict sit-up
12x superman
1-minute plank hold
-MPH Inside the Box Scores-
Inna A.: 220, 5 rounds + 5 pu (6x strict pu)
Natsuda C.: 175, 4 rounds + 1 pu (6x strict pu)
Marcus C.: 315, 5 rounds
Edgar J.: 235, 6 rounds (6x strict pu)
Nate S.: 295, 5 rounds + 1 pu
Dave R.: 295, 7 rounds + 3 su
Carlos U.: 225, 6 rounds + 8 pu
Luke B.: 255, 5 rounds + 2 pu
Tara S.: 210, 6 rounds + 1 pu
Rony J.: 185, 5 rounds + 2 pu (6x strict pu)
Andrew W.: 255, 5 rounds + 2 kpu
Elise C.: 240, 6 rounds
Adam R.: 335, 5 rounds + 2 pu (6x strict pu)
Yao Z.: 205-lbs., 5 rounds + 2pu
Mike L.: 95-lbs. (8 reps), 7 rounds + 1 kpu
Bobby H.: 295-lbs., 6 rounds + kpu
Chris C.: 135-lbs. (3 reps ), 7 rounds
Kate R.: 225-lbs., 4 rounds
Sam E.: 225, 3 rounds + 7 rotantial su
TR R.: 405-lbs. 6 round + 1 pu
Frank P.: 315-lbs., 7 rounds
RJ A.:, 245-lbs., 5 rounds
John D.: 125-lbs.*, 3 rounds
Sean F.: 395-lbs., 8 rounds
Connor R.: 435-lbs., 5 rounds + 6 su
John N.: 280-lbs., 4 rounds + 3 pu
Julia H.: 210-lbs., 5 rounds
Madison S.: 130-lbs.*, 4 rounds + 3 sit ups (body rows)
Kyle B.: 235-lbs., 4 rounds + 5 sit up
Tarek K.: 365-;bs., 3 rounds + 2 banded strict (jumping pu)
Chris G.: 245-lbs., 4 rounds + 5 kpu
Daniel H.: 305-lbs., 4 rounds 1 pu
Andrew C.: 295-lbs., 🙂
Micahel F.: 310-lbs., 4 rounds
Haisheng Y.:, 345-lbs., 5 rounds
Ross B.: 365-lbs., 4 rounds
Kate G.: 305-lbs., 8 rounds
Rajeev R.: 275-lbs., 6 rounds
Lily S.: 215-lbs., 6 rounds + 2 pu
Hanna G.: 315-lbs., 325x, 🙂
Matt R.: 385-lbs., 7 rounds + 2 pu