I attended the 5:15 session, led by the lovely Coach Deborah.
Strength/Conditioning
Pushups
10 rounds: 15 seconds work, 30 seconds rest (7 minutes total)
Complete as many pushups as possible during each 15-second round
Round(s) | Activity | Reps
1 & 2 | ring pushups | 10 & 10
3 & 4 | ring pushups with feet on 17″ box | 11 & 11
5 & 6 | ring pushups with feet on 20″ box | 11 & 10
7 & 8 | 1-legged pushups on right/left foot | 12 & 11
9 & 10 | ring pushups with feet on 20″ box | 9 & 10
Total = 105 reps
No missed reps, yo.
“Death by Pull-ups Ring Dips”
Complete 1 pull-up ring dip on the first minute, 2 on the second minute, 3 on the third minute, etc., until you are no longer able to complete required reps within the minute.
My shoulder is almost back to normal, so I didn’t want to potentially do any damage to myself. Uhm, having completed death by pull-ups in the past — but never having completed death by ring dips until today — let me go on the record as saying death by ring dips is much more challenging than death by pull-ups.
By the 3rd minute my arms began to chafe, so I taped them. I’ve never done that before. It worked!
I recorded times of rounds: 2, 4, 4, 5, 7, 9, 11, 12, 14, 20, 24, 29. 45, & 59. Yup, the last round took me just 1 second less than a minute. I completed rounds 1 through 10 in unbroken reps. By the last round of 15 I was completed 1 ring dip at a time. I made sure to face the clock so that I would know now much time I could rest.
That. Was. Tough.
Score = 15
Total reps = 109
