Tuesday, September 4, 2007

More workouts to try

First 2 courtesy of Gym Jones. The last one is from CrossfitNYC.

“Sparrow’s Dozens”
12 rounds of:
12x Deadlift @ bodyweight (205#) +
12x Pull-up +
12x Push-up +
12x Ball Slam @ 20# ball

Max Reps in five minutes in each of the following movements
Pull-up
Ring Push-up
Ring Dip
DB Push Press @ 35% bodyweight (+/-)
KTE
Rest as needed during five-minute work interval
Rest five minutes between movements

THE BEAST!
As many reps as possible in 20 minutes of the following:
Take a 95lb barbell
Deadlift
Hang Power Clean
Front Squat
Push Press
Lower behind the head widen your grip
Snatch Grip Push Press
Overhead Squat
Lower behind the head
Back Squat
Behind the Neck Push Press
Rack and
Reverse Deadlift to the floor.
That's ONE rep.

4 comments:

kenny g said...

Some good ones to try... Saw the Beast before, might give this one a try soon. Wonder what a good sub for the ball slam would be - weighted situp?

brian said...

I was thinking KTEs or tuck jumps?

Scott said...

Actually, I was thinking of making a ball using a basketball and some sand (per recommendation on board)

brian said...

Some good instructions here (pdf file).