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.