March 9, 2009

This was a great workout on Saturday. 16 people Enjoyed the Pain!

Set your Gymboss Interval Timer for 5 minutes and 90 seconds.

This is the 5-5-500 workout. 5 Stations, 5 minutes each station, for a total of 500 repetitions.

1. Prisoner Lunges or Prisoner Squats (100 reps total)


2. Bodyweight Exercises - Push Ups (20), Burpees (20), Walkout Plank (20), Mtn. Climbers (40) (100 reps total)


3. Swings (100 reps total)


4. Sumo Deadlift (100 reps total)


5. Snatches or High Pulls (50 r, 50l) (100 reps total)

You have 5 minutes at each station to complete 100 reps. Then you get 90 seconds rest between stations. You'll find some stations are more difficult than others. You can break down some of them by hitting 10 reps every 30 seconds. That will keep you on pace to reach the 100 reps in 5 minutes. You might want to reset your Gymboss Interval Timer for 30/30. Let us know what you think!

Water is good.

Rehydrate is better!!!