3 x For Max Reps:
Ring Pull-ups (dead-hang)
3 Rounds for time:
21 KB Swings (72/53)
400 M Row
In response to a few of the doubtful posts regarding the potential for a sub-seven minute air squat/sit-up couplet, let me just say that I remember when people thought breaking the three minute mark on Fran would never be done. Now it’s commonplace. People thought Helen would never be completed in under six minutes, then James Fitzgerald did it on video in 5:59. I remember when pull-up maxes in our community topped out at around 65-75 until Chris Spealler did 106 in a row, also on video. Think about it, if a squat takes one full second (that’s conservative for a fast mover), and a sit-up takes 1.5 seconds (also a conservative estimate), and the workout had 150 squats (150 seconds/60 seconds in a minute = 2.5 minutes), and 150 sit-ups (225 seconds/60 seconds in a minute = 3.75 minutes), then we have a total of a total of six minutes and fifteen seconds. That leaves 45 full seconds for next to no extra movement in between sit-ups and air squats before the seven minute mark is reached. In light of these conservative estimates, doesn’t it seem pretty realistic for a person to break the seven minute mark? Careful when you say words like “can’t” on this blog. I watched a number of people break seven minutes on this workout, and I watched them do it well, with good, honest, standardized form. In fact, one athlete completed the workout in 5:43. “Can’t”, “won’t”, “impossible”… they’re such ugly words aren’t they?
Post thoughts and times to “comments”.
