Fitness Test: #AsFastAsYouCan Workout [Modified]

FitnessTest

Photo by Samuel Owoyemi

Fitness Test from #WeDoHardStuff Gets Modified

Here’s the original as prescribed by my friend Jesse Itzler.  If you haven’t joined the #WeDoHardStuff group on Facebook, it’s a great community of “fitlanthropists” and I couldn’t recommend it enough.  After I go over the original, I’ll go over how I modified it for Rich Man’s Gym.  You will yield great results either way.  I modified the drills to incorporate weights and put a little more focus on the posterior chain.   Here we go…

#AsFastAsYouCan

How long does it take you to do this twice:

  • 50 jumping Jacks
  • 40 shoulder touches (20 a side)
  • 30 Burpees
  • 25 push-ups
  • 20 squats
  • 15 sit-ups
  • 10 broad jumps

#AsFastAsYouCan [Modified]

How long does it take you to do this twice:

  • 50 jumping Jacks
  • 40 renegade rows w/ 25 lb. dumbbells (20 a side)
  • 30 burpees
  • 25 push-ups in gymnastic rings
  • 20 barbarian squats with mace bell
  • 15 sit-ups
  • 10 kettlebell swings (American style) w/ 28 kg bell

RECAP:  This modified version took me 20 minutes and 1 second.  Round one had me pretty toasted and my triceps were on fire so the jumping jacks going into round two became like the rest period.  During the renegade rows, I kept the core nice and tight while getting some good rowing motion in.  Burpees had me gassed so for the push ups between rings I would do a set of 15, take 5 deep breaths and do another 10.  Barbarian Squats stretch the lats and engage the t-spine while working the core and quads.  Sit ups are sit ups, but I like to do the traditional military style.  The swings need to generate similar explosive power as a broad jump so make sure you pick a heavy enough bell.

If you give one of these versions, let me know how it goes in the comments below.  Looking forward to seeing if I can beat this time.

 

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