"Health is the vital principle of bliss,/ And exercise of health." - James Thomson

Ivanko equipment is beautiful! They publish an entertaining and informative monthly workout. http://www.ivanko.com/monthly_workout.html

Row 1,000 meters
Snatch 5 sets, 10-10-10-10-10 reps
Row 1,000 meters


Tabata Squat
Tabata Sit-up on Roman Chair or Glute-ham developer.
Tabata Pull-up (use G'tron or Cybex assisted p'up device with 50% BW assistance)
Tabata Push press (use 1/3 BW)
Tabata Row


Notes:

1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2. Take any break you need between exercises.
3. Total the weakest intervals from each of the 5 exercises for score.
4. On the rower, measure the intervals by calories, not meters.


Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds. All throws two feet above reach! Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And....Rest only as long as last effort....30seconds on, 30 seconds off, 60 seconds on, 60 seconds off, 90 seconds on, 90 seconds off, 120 seconds on, done. Total exercise 8 minutes. 20 lb medicine ball, and full squat for each throw.

Submit total throws for all efforts and bodyweight.

Roll through this circuit as many times as you can in 20 minutes. Each station is one point. Submit number.


Rope climb, 2 trips

Lunge ten steps each leg, alternating

Clean & Jerk, 50% bodyweight X 10 reps

If you can't rope climb, do 15 pull-up, or twenty five assisted at minimal assistance.

REST