Wednesday, August 17, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
200-meter
10 ring rows
20 perfect squats

STRENGTH:
10:00 cap
20 tempo pull-ups
40 tempo push-ups
60 tempo squats

There are 600 seconds in 10:00. If you do the tempo of 4/1/1/1 straight through with no breaks it will take 840 seconds. By design this cannot be finished in 10:00. Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom.

Advanced
Rowing under 1:55 per 500 meters
5 x 500-meter sprints
Rest 4:00 between

Intermediate
Rowing between 1:55 and 2:15 per 500 meters
3 x 500-meter sprints
Rest 4:00 between

Beginner
3 x 400-meter sprint
Rest 4:00 between

ACCESSORY:
Advanced
3x
2:00-3:00 plank
5 flags

* The sub for flags are hollow rocks

Beginners
3x
1:00-2:00 planks
10-30 hollow rocks

Image: Danell Marks Photography