In Code Name: Indestructible, one of the cool workouts that Mike created and included has a really neat rhythm to it -- Admittedly, I've been making a whole lot of little workout variations with this same pattern *click here for another*. I've even made a little set of them for a distance client looking for some "metcon" style fun. If you're short on time, equipment, and attention-span these can be especially useful. As always, great form or you're done. As Mercedes Benz says, "The best or nothing" (useful phrase for cleaning out closets as well). The same thing applies as I say AMRASP (as many rounds as sanely possible). Keep it safe people, injuries are things to be avoided!
Here's what we did - first we had our Primal Move warm up, and Paul Wade's awesome(Bridge, L-sit--or variation thereof, twist- ).
Then because it was "cold" outside (for Florida) we did little mini "tabata-timing-inspired" circuit to "stay warm" HAHAHA.
4 rounds of:
20 seconds swings, 10 seconds rest
20 seconds sprawls, 10 seconds rest
That helped us get toasty enough to get rid of our sweatshirts at least. For the next 21 minutes had us not wanting to deal with any extraneous encumberments:
Again... AMRASP for 21 minutes:
- Deadlift - 10 (we went reasonably heavy!)
- Sit outs (10 alternating)*
- Aussie Pull Ups (as seen in )**
- squats - 10 (moderate to heavy)
- Get-ups 1/1 ( - this is our weird idea of "active rest")
After we had a brief rest, we finished up with the backwards version of the Primal Move sequence and our beloved
**Aussie pull ups are when you're "down under" the bar -- some people call theserows, or other various names. The way we do them the bar is approx waist height, and we are underneath in a strict plank position, it's fun!