Saturday, April 20, 2013

Bodyweight 364 reps WOD

I designed this workout for the bodyweight workout day.

Abbreviations:
MU: Muscle ups     
MUD : Muscle up dips (after you perform the 1 MU, perform dips while you are up there)
PS: Pistol squat (each leg)     
CPS: Clapping Push ups
JS: Jump squats     
HSPU: Hansdstand push ups
T2B: Toes to bar     
JL: Jump lunges        

Warm up and do this workout, 1 round for time:

- 1 MU
- 1 MU + 2 MUD
- 1 MU + 2 MUD + 3 PS
- 1 MU + 2 MUD + 3 PS + 4 CPS
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips (on parallel bars)
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups + 11 JL
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups + 11 JL + 12 Burpees

Record your time and share it.

Thank you
IR

2 comments:

  1. What was ur time for that one??

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    Replies
    1. I was supposed to do this workout today, but I have a back neck pain from yesterdays shoulder workout. I'll post my time as soon as I do it.

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