Monday

A short time to get there

After running through several schemes for today, (we needed a very short workout) I decided on a simple 3-exercise circuit we could do in the "aerobics room". It was indeed simple, but whipped us so quickly that we had to back off reps to finish.

With no rest, and in constant rotation, as follows:
Thruster Med-Ball Throws x 20 @ 18# (squat down & up, throw ball, catch)
- aka Crossfit Wall Balls
Feet-up Pushups x 20 (large Swiss ball)
Russian Twists x 20 @ 10#
- seated on bench, feet off the floor, twist with med-ball

Thruster Med-Ball Throws x 20 @ 18#
Feet-up Pushups x 20
Russian Twists x 20 @ 10#

(at this point we were, strangely, a little overwhelmed)

Thruster Med-Ball Throws x 10 @ 18#
Feet-up Pushups x 10
Russian Twists x 20 @ 10#

Thruster Med-Ball Throws x 10 @ 18#
Feet-up Pushups x 10
Russian Twists x 20 @ 10#

Thruster Med-Ball Throws x 10 @ 18#
Feet-up Pushups x 10
Russian Twists x 20 @ 10#

15 sets, 70 Thruster/Throws, 70 Pushups, 100 Russian Twists in under 20 minutes. It does not seem like enough, but time was up and we were wiped out. Six hours later - my abs are still tight. It got the job done.

2 comments:

  1. When you do the Russian Twist*, do you touch the floor with the medicine ball? I've seen people hit the floor with it, almost like they're bouncing it, and I've also seen people keep it a few inches away from the floor. I'm curious.

    For myself, I usually try to just touch the floor with it. It doesn't "bounce" enough to feel like I'm cheating, and I prefer to get the full range of motion.

    *"When you do the Russian twist" sounds like the first lyric of a Weird Al song.

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  2. Oh, wait. I could have gotten the answer to this question by just scrolling down, and looking at the previous entry. READING COMPREHENSION YAAAAAY

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