The NRCANslayer workout
Courtesy of Swingblade
For time:
Burpees 100 (as many sets as needed)
Diamond Push-ups 25reps (1 set)
Hanging knees to chest 50 reps (as many sets as needed)
Heel to butt 30 reps (1 set)
Hindu Push-ups 20 reps (feet on BOX) (1 set)
V-ups 50 reps (V-ups with bent knee tucks) (1 set)
Jump squats 25reps (1 set)
Finger push-ups 20 reps (1 set)
Dragon Slayers (3 tucks + 3 push-ups then stand) 10 reps (1 set)
Upside down rows (110lbs) 100 reps (as many sets as needed)
Flutter kicks 100reps (1 set)
Front lunges 25 reps/side with (2x35lbs) (1 set) (don’t drop weight)
Mountain climbers 20 reps/side (1 set)
Clapping push-ups 20 reps (1 set)
DB Swings 50 reps (45lbs) (1 set)
1 hand push-ups 10 reps per side (using med ball hand outstretched(1 set))
Penalty for not doing as prescribed: 15 pull-ups /per exercise
Penalty for not completing : 50 pull-ups
Subscribe to:
Post Comments (Atom)
Took me about 40 minutes... Very tough workout, reminded me of the Nightmare before Christmas Paul made up, only harder. More reps of each exercise I guess.
ReplyDeleteBy the end, especially for the DB swings, the rep count was so high that I just accepted I wasn't going to do it as RX'd so I took the penalty.
Took 3 penalties total for not finishing in one set the V-Ups, Clapping Push-Ups and as mentioned the DB Swings.
Tomorrow, warm-up and stretching... I'll need the rest!
le maddog
Okay....this might have been over the top...but still good to push oneself.
ReplyDeleteYou gave me the motivation to get this just under the 40min mark....very tough.
Even with just 1 penalty it took all of my PUSH to get it under 40min.....Great job Maddog you were certainly psyched for this one.
Congrats to all who attempted
Swingblade