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Post by rjoxiv on Aug 27, 2012 20:33:26 GMT -5
8 rounds of 4 minutes...equals 32 minutes of BURN
Go ALL OUT for 20 seconds, followed by 10 seconds rest.
Militarty Pushups for intervals 1 and 3
Dumbell Squats for intervals 2 and 4
Spiderman Pushups for intervals 5 and 7
Speed rope (or sprint,s if you roped yesterday) for intervals 6 and 8
*Note: use (15-20lb) bells for squats and angle feet out at 45 degrees. On SPidermans, use wide pushup stance and bring knees to elbows as you lower into pushups.
Record your reps during the rest periods!
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Post by gater on Aug 27, 2012 20:58:51 GMT -5
Nice! This looks like a kick butt workout for the morning. I need to put my jump rope in my gym bag right now so I don't forget it!
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Post by rjoxiv on Aug 28, 2012 7:38:08 GMT -5
This one killed me. I wanted to quit after 3 rds. Sucked it up and took a 2 min breather after rd 5. Will post numbers when I catch my breath.
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Post by gater on Aug 28, 2012 7:58:26 GMT -5
OMG I could only manage 4 rounds!!! On the 4th round I could not do 1 spiderman push up. I jumped rope for 2 minutes and could not go on!
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Post by rjoxiv on Aug 28, 2012 8:25:36 GMT -5
MY LAST round numbers...(i modified pushups after round 5 to wide stance AND used knees in place of spidermans and regular pushups instead of military !!!)
7 reg pushups with knees
10 squats without dumbells!!
7
11
8 mod. pushups
31 ropes
8
30
WOW.
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Post by gater on Aug 28, 2012 11:30:20 GMT -5
I could not keep track of my numbers as i did not have a pen...i started out like gang busters doing 21 push ups and 15 spidermans for the first two rounds.
I almost broke my nose on my last spiderman pushup due to my arms being jello! LOL
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Post by CAG04 on Aug 28, 2012 11:52:15 GMT -5
Sounds like a good day for a rest! This is gonna suck later tonight.
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Post by CAG04 on Aug 28, 2012 18:10:46 GMT -5
My goodness that was a DPC right there. GREAT POST RJO!!!!
I kinda messed up the order a little. I did my first 8 rounds like this military push up, squats, spiderman, rope. I got done with round 8 and was thinking that was really hard. When I looked back I noticed the real order and had to do 8 more rounds but I switched spidermans with diamond pushups. So my second 8 rds were like this....military push ups, squats, diamond push ups, rope.
I used a 25 lb weight for squats (no dumbells at home)
These were my DPC totals and averages......
Military..........................250 total.....15.625 ave.
Squats...........................269 total.....16.812 ave
Spiderman (1st 8rds).......75 total.......9.375 ave
Diamond (2nd 8rds).........88 total......11 ave
Rope..............................895 total.....55.937 ave
I am very happy with these numbers. This is a DPC I would love to do together with the jbcfit family. We would be pushing each other to some incredible numbers. I would be screaming the whole time!
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Post by gater on Aug 28, 2012 19:05:18 GMT -5
Nice work CAG!!!!
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Post by rjoxiv on Aug 28, 2012 19:41:12 GMT -5
Roger that! Nice work fellas.
It would be real fun to get the crew together.. U still want company for msu, Cag? If so, we should get a dpc in before kickoff.
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Post by CAG04 on Aug 28, 2012 19:44:14 GMT -5
Yes sir! Planning on it. The more the merrier
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Post by rjoxiv on Aug 29, 2012 16:42:47 GMT -5
Btw.get yourself a 50 pound bag of play sandand a solid duffle bag. going to need a new piece of equipment for the DPC
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