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WOW – March 7th


I can remember this work out like it was last August! This was a fun one on the jungle gym at my local school. Although I could not get a proper pull up on the monkey bars (I have a big head, it barely fit through the bars), it still burned very well.

Also since we still have a foot or less of snow on the ground this will still be a good challenge that I may moe to the back yard for.

Good luck,

Max cycles in 20 minutes of:

1 Pullup/Chinup
2 Pushups
3 Full Squats


Warmup: A couple rotations of the Grok Squat and Grok Hang.

Progress Check: You did this one back in August of last year. Today, you’re going to do it again to see how your current level of training compares to the last time. Try to beat your old score!

How-to: Execute 1 pullup. Drop down and perform 2 pushups. Get up and do 3 full squats (bringing your hips to below your knees). That’s one cycle. Repeat, but this time do a chinup instead of a pullup.

Variations: If you can’t do a proper pullup/chinup, pushup or full squat substitute movements from Levels 1-3 of Primal Blueprint Fitness Lift Heavy Things (chapter 3).

Hat Tip: This workout is a favorite of mine. It’s a minor variation on a workout that is part of the SimpleFit protocol.

One Comment leave one →
  1. 10/03/2011 11:41 pm

    The word “Stress” actually relates to wear and tear as when the rubber meets the road on a tire or the brake pads pressing up against the rotor in the wheel. The term as it applies to living organisms was first introduced by Hans Seyle in the 1930’s who defined it as the consequence of the failure of an organism (human or animal) to respond appropriately to emotional or physical threats, whether actual or imagined. Thus stress symptoms are the manifestation of a chronic state of responses to stress triggers that are actually benign. Even a thought can set off the same response mechanism that would be in play while standing in front of a hungry lion. Hence, Seyle’s definition still reaches to the heart of stress management; the idea of the response being inappropriate and engaging in a process of altering ones misperception of pending disaster or imminent danger.

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