Mike531- Журнал, 21 сен 19

This is still one of my favorite high intensity workouts. It’s a killer every time. 💪

You will be aiming to complete all 12 rounds of this challenge. The challenge will consist of 4 exercises; Jump Rope (Single Unders), Pull Ups, Jump Squats and Plyo Push Ups. You will need to complete the stated number of reps of each exercise to complete a given round. You will only have 3 minutes to complete all reps of each exercise for a given round or your challenge is over! You will however have the balance of the 3 minutes after you complete all reps in a given round to rest and re-group before your next round begins. For example in Round 1 you would need to perform (30) single unders, (5) pull ups, (15) Jump Squats and (5) Plyo Pushups within 3 minutes resting only the balance of the 3 minutes before Round 2 begins.

1:  JUMP ROPE (SINGLE UNDERS)
ROUNDS: TBD
TIME: 3 MINUTES PER ROUND

REPS PER ROUND:
* ROUND 1: 30
* ROUND 2: 30
* ROUND 3: 30
* ROUND 4: 50
* ROUND 5: 50
* ROUND 6: 50
* ROUND 7: 70
* ROUND 8: 70
* ROUND 9: 70
* ROUND 10: 80
* ROUND 11: 90
* ROUND 12: 100

2:  PULLUPS
ROUNDS: TBD
TIME: 3 MINUTES PER ROUND

REPS PER ROUND:
* ROUND 1: 5
* ROUND 2: 5
* ROUND 3: 5
* ROUND 4: 7
* ROUND 5: 7
* ROUND 6: 7
* ROUND 7: 9
* ROUND 8: 9
* ROUND 9: 9
* ROUND 10: 12
* ROUND 11: 15
* ROUND 12: 18

3:  JUMP SQUAT
ROUNDS: TBD
TIME: 3 MINUTES PER ROUND

REPS PER ROUND
* ROUND 1: 15
* ROUND 2: 15
* ROUND 3: 15
* ROUND 4: 20
* ROUND 5: 20
* ROUND 6: 20
* ROUND 7: 22
* ROUND 8: 22
* ROUND 9: 22
* ROUND 10: 25
* ROUND 11: 27
* ROUND 12: 30

4:  PLYO PUSH UPS
ROUNDS: TBD
TIME: 3 MINUTES PER ROUND

REPS PER ROUND:
* ROUND 1: 5
* ROUND 2: 5
* ROUND 3: 5
* ROUND 4: 7
* ROUND 5: 7
* ROUND 6: 7
* ROUND 7: 9
* ROUND 8: 9
* ROUND 9: 9
* ROUND 10: 12
* ROUND 11: 15
* ROUND 12: 18

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1925 ккал

Жир: 49,18г | Белк: 116,18г | Углев: 256,71г.   Завтрак: Dannon Two Good Vanilla Greek Yogurt, Bananas, Kellogg's Special K Protein Honey Almond Ancient Grains, Coffee with Cream. Обед: Subway 6" Italian BMT, Doritos Cool Ranch Tortilla Chips (49.6g). Ужин: Kraft Macaroni & Cheese as Packaged. Перекус/Другое: GNC Wheybolic Natural Chocolate, GNC Wheybolic Natural Chocolate, GNC Amplified Creatine 189. подробнее ...

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