MetCon (found this one online...looks like fun)
A. perform 22 burpees in 60 sec
if you complete this you have 3 minutes rest before B; if you do not complete this you have 1 min rest before B
B. perform 40 box jumps in 60 sec
if you complete this you have 3 minutes rest before C; if you do not complete this you have 1 min of rest before C
C. perform 45 air squats in 60 sec (get below 90 degrees)
if you complete this you have 3 minutes rest before D; if you do not complete this you have 1 min of rest before D
D. perform 75 double unders or 120 single jumps in 60 sec (If you don't have a jump rope, emulate the motion without one and do the jumps)
if you complete this you have 3 minutes rest before E; if you do not complete this you have 1 min of rest before E
E. perform 40 jumping chin ups in 60 sec
if you complete this you have 3 minutes rest before F; if you do not complete this you have 1 minute of rest before F
F. perform an average of 14 sit ups anchored on a tabata protocol for 8 sets (20 sec on, 10 sec off)
if you complete this you have 3 minutes rest before G; if you do not complete this you have 1 minute of rest before G
G. perform 50 hanging knees to elbows in 3 minutes
if you can complete this you have passed, congrats; if you cannot, you have to perform 75 hanging knees to elbows for time to finish including reps you have already completed within the 3 minutes
2 comments:
Did this one with my brother and my 49 year old out of shape dad. He almost made it through the whole thing, but died on the knees to elbows. So did I.
Me and Nick did this one together. Instead of doing the double unders, I jumped 120 times, but Nick struggled a bit with these so I did the pull-ups with him with the minute rest. I got thirty two, we got through F, but I didn't even get close to completing the knees to elbows. KNEES TO ELBOWS is like training to get to a position where you can fellate yourself while hanging from a pull-up bar, kind of intriguing idea, but incredible difficult.
Dom
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