Monday, December 7, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 7:00
10 box step-ups, 5 each leg
10 pogos
10 walking lunges,  5 each leg
10 knees-to-elbows
10 Cossacks, 5 each leg

5:00 cap
100-meter high-knee skip
100-meter fanny kicker
100-meter jog
100-meter accelerating sprint

STRENGTH AND CONDITIONING:
Advanced and Intermediate
5 rounds, rest 3:00 in between
200-meter all out sprint
Immediately into
Max strict pull-ups
Max strict chin-ups
Max supinated ring rows (break in plank constitutes end of set)

Score:
Average 200-meter time
Total reps

Beginner
3-5 rounds
200-meter sprint
5-10 assisted pull-ups
5-10 assisted chin-ups
5-10 supinated ring rows
3:00 rest between

MOBILITY:
Calf smash and stretch
Couch stretch