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For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press
Rest 60 seconds
60 seconds of Rowing (for Calories) or Burpees
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (22.5/15 Kg)
Rest 60 seconds
60 seconds of Ring or Stationary or Chair Dips
Rest 60 seconds
60 seconds of Front-Leaning PlanK Rest
Rest 4 minutes until the running clock reaches 15:00, and then…
All Categories
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups or L-Seated Dumbbell Press x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing/Burpees x 60% of Calories/Reps Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary or Chair Dips x 60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Plank Rest
Motivation.
Quando i “vorrei” diventano “voglio”, quando i “dovrei” diventano “devo”, quando i “prima o poi” diventano “adesso”, allora e solo allora i desideri iniziano a trasformarsi in realtà.
(Anthony Robbins)
