The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.
-Muhammad Ali

Dr. Winett publisher of Master Trainer on intensity versus volume of cardiovascular training. We've seen Dr. Winett several times in other links.


Rope climb and do push-ups non-stop for 30 minutes. The objective here is to climb and push until you can do neither. Thoroughly exhaust both functions within 30 minutes. Report the details of the experience both today and the effects tomorrow.

Count the number of trips up the rope (the CrossFit rope is a 13' "shorty") and the number of push-ups within the half hour. Remember the CrossFit push-up is a very rigid body, deep, controlled movement. No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Skip rope for two minutes as hard and fast as you can. Double-under if you can with little fouling.

Ten handstand push-ups

Skip rope again for two minutes

Deadlift high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4 reps. Use same load for each set.

Again with the rope

50 Dips, as many sets as required. If able use rings.

Rope again.

Can you do this in twenty minutes?

Stretch: back, hips, legs, chest, shoulders.

Trunk flexion: sit-ups.

Trunk extension: back extension.

Hip flexion: knee ups.

Hip extension: air squats.

Push: dips.

Pull: pull-ups.

Weightlifting: deadlift

Row: 2K meters

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout. This is a high intensity training session. We're just doing one set of each exercise make it a killer! Each set should be a max effort. No resting during set. Rest as needed between exercises.

Report your efforts for feedback. Include times in your workout, but don't include stretch time in total.