AMRAP 4x15

Workout 8 January 2009:

As many rounds as possible in 20 minutes of:
15 Pull-ups
15 Ring push-ups
15 Back extensions
15 GHD sit-ups

Results: 5 rounds + 15 pull-ups

This was a new workout, so I have no previous numbers for comparison. I was hoping to get 6 rounds in, but came up short. I didn't anticipate just how draining the ring push-ups would be when combined with everything else. Ring push-ups require additional assistance (compared to regular push ups) from the lats, back, and abs for support. Since these muscles were worked heavily by the other three exercises, muscle fatigue rather than getting winded was the big player.

Doing any exercise on rings (e.g. push-ups, pull-ups, L-sits) is much more challenging and significantly more effective in building strength than doing the traditional version of an exercise. Check out http://www.ringtraining.com/ for some great articles and sample exercises and routines.

Also, as a warning, GHD sit-ups are extremely demanding and high reps can be dangerous if you're not sufficiently conditioned. They're not particularly effective at building a six-pack, but you will develop a rock solid core.