Filthy Fifty

Workout 14 January 2009:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbbell swings, 35lb
50 Steps, Walking Lunge
50 Knees to elbows
50 Push press, 45lb
50 Back extensions
50 Wall ball shots, 15lb ball
50 Burpees
50 Tuck Jumps
(No moving on to another exercise until all reps are completed of the prior)

Results: 45'30
Previous Best: 44'26, 45 reps all exercises (8 Feb 08)

This workout is brutal and is probably the longest I do aside from a rare 10K run or row. Individually, no exercise is particularly difficult, but doing all 10 is metabolically very demanding. Although my time is up by one minute compared to the last time I did this workout, I did 50 reps per exercise, compared to only 45 last time. Overall then, there was a definite improvement.

The two biggest time consumers were the knees to elbows and burpees. The K2Es took a long time due to muscle fatigue, so more core strength would improve this aspect. Burpees are awful. Fifty burpees at the end of the workout when you're running on fumes is even worse. The best I can do to cut time here is to improve my metabolic conditioning in general.