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complete the following circuit 7 x as fast as possible:
3 x
butterfly sit ups x 9
push ups x 6
squats x 12
complete the following circuit 7 x as fast as possible:
3 x
butterfly sit ups x 9
push ups x 6
squats x 12
recovery descends by 30 seconds between efforts,
starting at 3 min and going down to 30 seconds
record time for each attempt
record time for each attempt
1 comment:
1:48
1:44
1:40
1:39
1:44
1:45
1:50
189 sit ups, 126 push ups, and 252 situps in 10:22 works out to just barely over 1 second per rep. i believe the reason for the pace improvement during the first few rounds was due to full recovery between efforts, warming up, and increased efficency in transitioning between movements. the last fourth became a pure race against the clock and primarily squat fatigue. speed was mostly maintained throughout, only dropping off as recovery dipped under the 1 min mark. in many ways this was a sit up workout for me. it's not the difficulty of the movement as much as it is the longer cycle rate. finger tips to floor and toes can only be accomplished so fast. this set of work will test your ability to not only do sit ups quickly but to fight through the brief discomfort of the pushups in later rounds and the increasing pain of high speed squats. highly recommended.
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