Workout #1:
Death by Pushups (12)
Death by Pullups (10)
Death by 20m (9)
Workout #2:
Core Warmup x3 (45#, 75#, 105#)
20 GHD Situps
30 HSPU
20 GHD Situps
40 RDL @ 155#
20 GHD Situps
30 SDHP @ 135#
20 GHD Situps
5x:
Max Reps Push Press + 10 sec hold @ 185# (3-3-2-2.5-2)
30 sec KB Rack @ 2x53#
8x:
25m Walking Lunge @ 45# Sloshpipe
Notes:
Death by... workouts consist of executing the exercise on a minute interval, and increasing the quantity with each additional. One rep = 2 pushups, 1 pullup, 20m shuttle run (10 m interval). Example... at start, execute 2 pushups. At 1:00, execute 4 pushups, 2:00 - 6 pushups... etc., until you are unable to complete the required number of reps in the minute given. Drooping or flexing the back, taking a knee, etc. all stop your performance. You can only rest once you've completed the required number of reps and before the next round starts. Score is the number of completed rounds (12 rounds of pushups = 24 complete, 10 rounds of pullups = 10 complete, 9 rounds of sprint = 180m of running at 10 m shuttle).
Death by Pushups (12)
Death by Pullups (10)
Death by 20m (9)
Workout #2:
Core Warmup x3 (45#, 75#, 105#)
20 GHD Situps
30 HSPU
20 GHD Situps
40 RDL @ 155#
20 GHD Situps
30 SDHP @ 135#
20 GHD Situps
5x:
Max Reps Push Press + 10 sec hold @ 185# (3-3-2-2.5-2)
30 sec KB Rack @ 2x53#
8x:
25m Walking Lunge @ 45# Sloshpipe
Notes:
Death by... workouts consist of executing the exercise on a minute interval, and increasing the quantity with each additional. One rep = 2 pushups, 1 pullup, 20m shuttle run (10 m interval). Example... at start, execute 2 pushups. At 1:00, execute 4 pushups, 2:00 - 6 pushups... etc., until you are unable to complete the required number of reps in the minute given. Drooping or flexing the back, taking a knee, etc. all stop your performance. You can only rest once you've completed the required number of reps and before the next round starts. Score is the number of completed rounds (12 rounds of pushups = 24 complete, 10 rounds of pullups = 10 complete, 9 rounds of sprint = 180m of running at 10 m shuttle).
