sets of the triple,
methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality. This is
strength training only! Make each effort a serious challenge.
is an amazingly complete workout in only twenty-four minutes.
the rower for intervals of twenty seconds work and ten
seconds rest. Set the rower to display meters in the lower
window. Go all out on the first effort. On subsequent
efforts work to capture as many meters as in the first
the same interval pattern, 20on/10off X 8,
If you transition from one exercise to the next in ten
seconds, this is a twenty-minute workout. For all but
the best athletes this will be all but impossible.
Transition from one exercise to the next as quickly as
you can. One-minute maximum transition break! No ranking
will be considered for total time that exceeds twenty-four
Ranking is based on least number of meters in each of
eight rowing intervals, and least reps in each of eight
intervals for each of the other four exercises.
your bench press at 5-4-3-2-1 reps. Increase weight at each
set. Take long break between sets. Go for max weight at