Body-weight Gone Bad
1 min. Rope Climbs
1 min. Burpee Box Jumps (24/20 in.)
1 min. Sit-ups
1 min. Walking Lunges
1 min. Rest
Our first body-weight Fitness Test is a new one to the rotation. The Rope Climb is a high-skill movement for most people, so it won’t require a really high metabolic demand. The Burpee Box Jumps are also time consuming and require a bit of work to rack up the reps. The last two movements will be the heavy hitters in terms of getting lots of reps—low skill and easy to perform at a high intensity for a minute at a time.
There are a few ways to tackle this workout, much like Fight Gone Bad. You can either go as hard as you can from the start and deal with any drop-off in reps as you go, or you can use more strategy for each movement and pick a number of reps you want to perform and once you hit that, take some rest at the end of the minute. Usually for the first round, you’ll end up under performing and have a lot of rest and by the last round you’ll be working up to the end of the minute.
The last method is to go hard on the Rope Climbs, keep a steady pace on the Burpee Box Jumps, and go hard again on the Sit-ups and Lunges.
It’s a burner of a workout today! Find your pace and go to work!