Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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Notes, tools, articles and ephemera:
- Coach Rut’s Max Effort Black Box (MEBB) program.
- Awesome Performance Menu article about scaling to Relative Intensity. (requires purchase)
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4:27
10:43(3:16-messed up the count on this round, figure add 1 minute to the total. Maybe more)
18:31(4:48) Back on track
26:53(5:22)
34:49(4:56)
Then:
1 minute max rep DL at 135#
31,35
still nursing a pulled abdominal muscle. and to top it off today i've apparently come down with the flu….taking a beating. I'LL BE BOK!!
Wess' birthday workout-
3:47
12:11(5:24)
24(8:49)- RX- wow, that round sucked!!
30:13(3:13)- scaled to 10-15-20-30
36:13(3:00)-scaled to 10-15-20-30
and to top it off, I puked afterwards!
Dibo hurry the fuck up already!
Wes, I got the puke on film.
Rx'd
4:00/4:37/5:17/5:08/5:15
Total time = 36:19
Time – rest = 24:19
K2
Rx'd
did not measure time by rounds. Only total time
Total time = 45:31
Time – rest = 33:31
Scaled as follows:
5 pull-ups
15 push-ups
20 sit-ups
25 squats
5 rounds, 3 minutes rest
2:55
2:30
2:35
3:22
3:26
2:59 average per round; 26:56 total time, with rest.
I have been discussing scaling with Dan and Pete and reading a lot about it, especially the Relative Intensity article from Performance Menu's June 2009 issue.
This was the first attempt I had at scaling along these lines, with an attempt at a power output increase. Not counting the sit-ups, here is the breakdown in horsepower per round vs. my last attempt on March 5. That attempt was with Ring Rows, so I believe the estimates are high for those rounds.
Round 1
2:55 – .13
8:55 – .11
Round 2
2:30 – .16
8:24 – .11
Round 3
2:35 – .15
10:11 – .09
Round 4
3:22 – .12
8:20 – .11
Round 5
3:26 – .11
7:24 – .12
I definitely had higher output with the lower rep counts, which is the goal.
3:47, 5:55, 6:00 (25 squats), 6:00 (10-20-30-40), 6:00 (20-20-20-20)
GASSED!!!