Join us this Saturday for the Beach Friendsgiving.
Location: East Beach
Item: Bring a food dish or drink
Sorry fam. It's been a while. Time to get it.
-1 Round of Cindy
I program this once every few months, more frequently as we approach Memorial Day Murph, to prepare the body for the rigors and volume of heavy calisthenics.
These elements are the foundation of fitness... Pull-Ups, Push-Ups and Squats. We should all strive to be proficient in these movements.
Furthermore, we should strive to condition ourselves so that a workout like this is not crippling. If you neglect high volume calisthenics, then hop in something like a 10k road run or tackle The Murph, you will be crippled. The only way to condition for that, is to do this every month or two!
This an EMOM, not an AMRAP. So, at a given level, a perfect score is 30. If you get tired and cannot get a round's work done in the allotted minute, take the next minute off.
***Do not shave reps or change movement patterns if you pop***
If you take 3 minutes off, your score is 27.
5 C2B, 10 Hand Release Push-Ups, 15 Air Squats (Chelsea volume w/ harder standards)
5 Pull-Ups, 10 Push-Ups, 15 Air Squats (Rx Chelsea)
4 Pull-Ups, 8 Push-Ups, 12 Air Squats
3 Pull-Ups or Asst PUs, 6 Push-Ups or Asst PUs, 9 Air Squats
3 Asst pull ups, 6 asst push ups, 9 air squats
Keep in mind:
5/10/15 means 150/300/450 reps... 50% more than Murph. Red and Blue levels are for experienced calisthenics athletes.
Most athletes will want to operate at Pink
Athletes who haven't done this before should start with the Green rep scheme.