push-ups
abmat sit-ups
air squats
100 repetitions of each movement; completed by performing 20 sec. work/10 rest; each movement must be completed before moving to the next
score is total number of intervals necessary to attain 400 total reps
then
max double unders in 3 min.
-1 min. rest-
24kg kbs (american)*
*use the following to establish kbs reps:
0-100 double unders = 2:1
101-200 double unders = 2.5:1
200+ double unders = 3:1
24 intervals (compared to 26)
ReplyDelete227 DU’s / KBS x 75 @ 2:09
The standard order of operation imbedded in a previous format to calculate noticeable differences. This was not a function of value as much as personal inquiry. Both original test subjects were present, offering two separate data streams, and the ability to compare results. As hypothesized, each participant reduced the number of necessary intervals to complete 400 repetitions, a likely product of sequence. Pull-ups are easily the most trying component, in that they expend the most energy. As such, starting rather than finishing with this element increased the number of repetitions per interval, decreasing total work sets. Of course, actual benefit related to scoring and progression is limited to available area for improvement. Twenty seconds enables only so much work. Any preceding effort was a direct showcase for capacity within each interval, diminished by cumulative fatigue. So, expected improvement based on the order of exercises is a variable and restricted product.