Rest 2 Min Between Rounds
20 Pull Ups
20 Push Ups
20 Sit Ups
No weight needed!
RX+ Men/Women - Take all of these numbers up to 30 each round.
RX+ Option: Wear a Weight Vest.
Score: Slowest Round ONLY
Goal: Under 4-5 Min or Less Rounds
Pretty simple here guys. The goal is to keep each round under 4 min so that means NOT doing the 30 reps if it's taking you longer than that - and also choosing the appropriate pull up and push up style to get through those in less than 1 min or so each.
Your score is ONLY your slowest round. This is to encourage you to pace them out all similar and not peacock the first round! With that said - go for it and try to maintain it!!!
For these squats, keep the chest up, but do not overextend the back. Keep the belly tight!
Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.
To stand, lead with the chest. Stand fully for each rep.
For the pull ups - the best options for this workout today are strict (lower number to 10 if needed to keep time), kipping, banded, or bar/ring/band row. Jumping is an option but is a lot of leg if you do that version.
Make sure that you choose a version that is difficult for you. These do NOT have to be unbroken, but you should be able to complete them in about 90 sec or less each time.
For the push ups make sure you keep proper form by keeping your belly tight and a rigid body position throughout. Touch chest and thighs completely at the bottom. Lock out all of the way at the top. No snaking, hip sagging, or high butts! Go to your knees if you need to in order to keep moving and finish these in a min or less!
For the sit ups you will touch the ground behind you and come up and touch your toes at the top. Do whatever you want with your feet!
This one is a GREAT one to do when you don't have any equipment at all. Just swap the pull ups out for a jump over or a burpee and you are set.