Friday, December 17, 2010


3 rounds for time:

Weighted pullups, 10 reps
Back extensions, 30 reps

source: workout from a few days ago
time: 3:40
works: shoulders, back, core
difficulty: 7
my effort: 9

This is basically a breakneck speed, all-out effort type of workout. It tests your ability to give maximum effort on varying body parts over a short stretch. Choose a pullup weight that you feel is challenging for you.

I used a 40-lb dumbbell to weight my pullups. I was able to complete sets of 10, 10 and 7 without stopping. The last three reps of the last set I had to pause briefly between each pullup.

Total time: 3:40.

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