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.

It's the only way to be sure.

5 10 16 20 25

Core, Legs, Abs, Chest, Back.
The conditioning would be twenty sets with only transition time in between.

I aimed to make a workout that varied from what we've done and allowed for increasing reps so I was worn out at the end of each circuit.

So: heavier deadlift, any sane human hates lunges, new ab stuff (explained below), higher angle for pushups, and I was trying to simulate actual rowing/row machine, so I used a light weight, a rope grip, and high reps.

I am sore in places that I have not been sore recently - Mission Accomplished.

Deadlift x 5 @ 185# (2/3 Bodyweight)
Lunges x 10 (5 each leg)
Side-to-Side Leg Raise x 16
Feet-up Pushups x 20 (feet on large swiss ball)
Cable Row x 25 @ 50#

Deadlift x 5 @ 185#
Lunges x 10
Side-to-Side Leg Raise x 16
Feet-up Pushups x 20
Cable Row x 25 @ 50#

Deadlift x 5 @ 185#
Lunges x 10 (5 each leg)
Russian (Basket) Twist x 16 @ 10#
Feet-up Pushups x 20
Cable Row x 25 @ 50#

Deadlift x 5 @ 185#
Lunges x 10 (5 each leg)
Russian (Basket) Twist x 16 @ 10#
Feet-up Pushups x 20
Cable Row x 25 @ 50#

The two ab exercises:
- side-to-side leg raise (lie down, spread arms, raise legs vertical, tilt legs left almost to floor, hold for 5 secs., raise back to vertical, tilt legs right... and so on)
- Russian twist (seated, knees bent, hold medicine ball in both hands, twist left, and touch ball to floor. Twist right, touch ball to floor... and so on).

This was a good one. I'm definitely feeling it over the weekend.