Wednesday, October 14, 2015

A Brand X Method™ Adult Workout

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

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

Tempo is 4 seconds on the eccentric/down phase. 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.

CONDITIONING:
Advanced
5 x 500-meter row (pace under 1:55 per 500)
Rest 4:00 between
Intermediate 
3 x 500-meter row (pace between 1:55 and 2:15)
Rest 4:00 between

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

ACCESSORY:
Advanced and Intermediate
3x
2:00-3:00 plank
5 flags or 30 hollow rocks 

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