July 18th, 2012 - Ten Minute Capacity Test

Workout of the Day

A.  Two sets of:

L-Sit x Max Hold

Rest exactly 2 minutes

(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

B.  Two sets of:

Muscle-Ups x Max Unbroken Reps

Rest exactly 60 seconds

C.  “Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:

Row Cals =

Pull-Ups =

Squats =

STO =

TOTAL =

A) 19, 11 Having something under my feet on L-sits kills me

B) 6, 2*

Can't do multiple muscle-ups lately.  Have in the past.  Working on it.  Did 1 minute as many muscle-ups as possible twice, with a minute rest in between.

C)

87 calories

63 pull-ups

15 back squats at 220 lbs in one minute (Got mixed up with the time and stopped at one minute and let the bar drop, so only did one minute worth of squats)

16 STO

Total: 181