Right is right, even if everyone is against it; and wrong is wrong, even if everyone is for it.

William Penn
(1644-1718, British Religious Leader, Founder of Pennsylvania)

With thanks to Sgt. Frank Ollis for the tip, we return to a great page of simple gymnastics abdominal work: http://www.tulsagymnastics.com/Routines%20folder/

Perform 4 rounds of this circuit.

Row 500 meters
Powerclean 10 reps
Knees to elbows from hang 15 reps


1. Use bodyweight for Powerclean.

How many pull-ups can you do in an hour?

Row 5 minutes, record meters
Row 5 intervals of 1 minute on/1 minute off, record total meters
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Row 20 intervals 15 seconds on/15 seconds off, record total meters


1. Rest 5 minutes between intervals
2. Use the "m" button to recall meters for each interval
3. Go all out.
4. Compare results of each effor