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Daily Workout – 15 May 2013

So, for tomorrow’s workout, we’ve got an option (mostly because I have a little tendinitis in my elbow and need to give it a break for a few days). Both of these can be altered to create a pretty good vacation workout, too.

Option 1 is a Crossfit benchmark workout using only body weight. Here it is:

100 pull-ups

100 push-ups

100 sit-ups

100 air squats

Just to be clear, you complete all 100 reps of each exercise before moving on to the next exercise. Amongst our little group, the best overall time has been 17:15 and the best time to 100 pull-ups was 8:08. Anything sub-30 mins is a pretty good time.

Option 2 is a variation of the workout above, but replacing the exercises that use your arms:

100 box jumps (24 inches)

100 lunge steps

100 sit-ups

100 air squats

We haven’t done this workout before, so we don’t have any target times. Should be pretty brutal, though. Starting off with those box jumps is going to suck the wind right out of you!

For box jumps, it is a two-foot jump onto a box or platform 24 inches off the ground. At the top, your hips must be fully extended before coming back down. I prefer to step down in order to avoid injury to my achilles tendon. For the lunge steps, your back knee must touch the ground on every rep. Each time one of your knees touches the ground, that’s a rep.

Good luck!

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This entry was posted on May 14, 2013 by in Sports and Fitness and tagged , , , , , , , , , , , .

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