Here are a couple of workouts that I wanted to throw out at you crazies, some Superhero specials if you will. There are 3 different levels.
- Lois Lane (beginner)
- Clark Kent (Intermediate)
- Superman (Advanced)
So the challenge
I’d like you to give these workouts a go based on your Superhero status. If you are new to this try the Lois Lane. If you’re a beast, give Superman a go.
I wish I had something cool to give you but I don’t 😀 so how about a nice hardy pat on the back and a chance to get featured on the website showing your stuff!
Remember to warm-up properly and definitely only give these a go if you are familiar with the exercises and have been following the blog.
Lois Lane:
5 rounds for time: Perform each exercise one after another until all six have been completed. This is equal to one round. Complete five rounds as fast as possible (with good form).
- 50 jump rope (or jumping jacks)
- 10 burpees
- 50 jump rope (or jumping jacks)
- 10 box jumps (10″ – 20″) (or broad jump)
- 50 jump rope (or jumping jacks)
- 10 Inverted row
Clark Kent:
3 rounds for time: Perform each exercise one after another until all six have been completed. This is equal to one round. Complete three rounds as fast as possible (with good form)
- 7 handstand push-ups (or heavy DB press)
- 14 pull-ups (or assisted pull-ups)
- 21 box jumps (10″ – 20″) (or broad jump)
- 28 KB swings (53#)
- 35 double-unders
- 42 air squats
Superman:
5 rounds for time: Perform each exercise one after another until all six have been completed. This is equal to one round. Complete five rounds as fast as possible (with good form). The buy in means you do 100 double-unders before starting your five rounds. The cash out means you do 100 double-unders after all five rounds have been completed.
Buy in: 100 double-unders
- 3 clean and jerk (205#)
- 10 burpees
- 6 squat cleans (205#)
- 10 burpees
- 9 power cleans (205#)
- 10 burpees
Cash out: 100 double-unders
No don’t be shy 🙂 Give these a workouts a go and let me know how you did. Post to the comments below or get in touch with me directly.
Live Limitless,
Justin
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