I’m composing this blog whilst relaxing at our condo in Wilmington. Our first vacation of the year, albeit a mere two-day vacay.
I coached the 6 and and 7 am sessions and worked out at 8:30. Jeff was kind enough to lead the session.
Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45 minutes and rounds will begin at minutes 0, 9, 18, 27, & 36. You MUST rest a minimum of 1 minute between activities.
10 Rope Climbs (Time)
100 Jumping Air Squats (Time)
30 Muscle-Ups (Time)
100 Knees to Elbows (Time)
100 Pull-ups (Time)
100 Pushups (Time)
Abmat GHD sit-ups (Time)
I carefully considered the order in which I would complete activities and am generally happy with what I decided: muscle-ups, jumping air squats, rope climbs, GHD sit-ups, and pushups.
I set a goal to complete 10 unbroken muscle-ups but failed the 10th rep. Dammit. I then completed in reps of 3, 3, 3, 2, 2, 2, 2, 2, 1, & 1. Uhm, I attempted to string together the last two reps but failed on the very last one. Dammit. I then failed again. Dammit, dammit. I was finally able to complete the very last rep and completed all 30 muscle-ups in a time of 6:30.
Jumping air squats were surprisingly difficult. I set out to complete unbroken but instead completed in reps of 25, 15, 10, 10, & 15 and in a time of 2:10. I should’ve been able to complete 50 a minute.
I was very pleased with rope climbs, although I didn’t complete a single rep in two pulls and always had to climb just a couple of inches higher to reach the rope. I rested a moment between all climbs and would occasionally chalk my hands. I completed 10 climbs in 3:12. Certainly not a PR! My legs, and not my shoulders as I expected, were getting tired. Uhm, you know, because of the jumping air squats.
I completed GHD sit-ups next, beginning with 20 unbroken reps, then 10, and then finishing with triples and doubles. GHD sit-ups were the most difficult activity to complete today. I completed 100 reps in a time of 6:30. Yup, the same amount of time that it took me to complete 30 muscle-ups.
I finished with pushups, beginning with 20 unbroken reps and finishing in doubles. My shoulders were quite smoked by this time, and it took me 3:24 to complete.
Total accumulated work time was 21:46.
As an aside, I find it amusing when folks don’t record a score because they are unhappy with the score that they achieved. Huh?