September 12, 2008
September 17, 2008

A Pleasantly rough workout to end the weekend with. After tackling the warm-up and some light deadlift work, Tom put us through the following:


Complete the following circuit 5x through by getting as many reps as possible in 30 seconds per exercise. So that is 30 seconds of work plus 30 seconds of rest.

Double Unders
DB Thrusters

Your score is the total amount of reps completed for the entire workout.

Post total scores and loads to comments.



  1. CFDC Maiko says:

    Total: 217, can’t tell you the break down. Used 110LB for the DLs and 25# DBs for the Thrusters…pull-ups were kipping.

  2. Chris says:

    192. 225# deadlift, 40# DBs, full kipping pullups.

    The vacation time really showed itself to me in my deadlifts. Well, that and the fact that I really suck at DBl-unders (and living with the Dbl-under Wonder only makes it more obvious). Definite weak point that needs attention.

  3. a.tuttle says:

    Couldn’t make it on Sunday, so I did this instead:

    3 rounds:
    – 50 crunches
    – 25 push-ups
    – 30 walking lunges
    – 20 4-count flutter kicks
    – 10 pull-ups
    – 15 squats