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| Agility baby! |
Even though this workout has only 5 exercises and was only 31 minutes long I found this one to be tough. The tough part comes in the form of a little exercise I made up called the "action hero rope roll under". Done on its own is no big deal but moving from it onto the next 4 exercises takes it's toll on a brother. I've also got to point out that once the round of 5 exs. was complete I only stopped for a sip of water. So essentially: no breaks!
Ok just one more thing. It was about 77 degrees out when I tackled this puppy.
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| Primitive but it works |
Anyway…The Workout: Agility and then some…
1. Action hero rope roll under (rope low point 13''--20 high knee sprint, roll under rope 6X)
2. Battle rope (single set-25/ arm…or double handed set 25 total)
3. Bear Crawl 80 feet
4. Dumbbell walk 160 feet 40lbs. dumbbells
5. Box jumps (22'' high--15X)
Do 5 total rounds of above exercises
Time: 31 minutes
Music: Goldfinger
** The action hero rope roll under is as follows. The rope is tied between two chairs. The lowest point in the center is 13'' high. Stand to one side of the rope. High
knee sprint on the spot for 20 high knees. Roll under the rope without getting caught up on the rope. (That's the action hero part). Pop up and do the high knees on the other side. Repeat until you've rolled 6X then immediately proceed to the battle rope.
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| Battle Rope |
Goldfinger is a punk/Ska band. I listened to the self titled album from 1990. This isn't usually my type of music but these guys actually have great melodies and cool harmonies.
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The box that Jonathan built |
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