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Old 05-02-2012, 08:42 AM   #21
Jason Wallis
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Join Date: Apr 2010
Location: Marshfield  MO
Posts: 1,182
Re: Looking to build self-punishing workouts.

Quote:
Originally Posted by Matt Haxmeier View Post
Air Force Wod and Kalsu do a pretty good job of this.

The Air Force Wod:
For Time:
20 Thrusters, (95/65)
20 Sumo Deadlift High-pulls, (95/65)
20 Push Jerks, (95/65)
20 Overhead Squats, (95/65)
20 Front Squats, (95/65)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.
Post total time.

Kalsu:
On the minute:
Complete 5 burpees and perform max rep 135# thrusters.
The goal is to complete 100 total thrusters.
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of rounds (minutes) it took to reach 100 thrusters.

Also this variation:
For Time:
100 Squat Clean Thrusters 65 lbs
doing 5 Burpees at the start of each minute
Post total time.

They are as horrible as it gets.
Oddly enough, Air Force is one of my favorite workouts, while I hate Kalsu worse than fat kids hate spinach...
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