20 unbroken pullups
30 unbroken OH squats 45/65
50 unbroken kettlebell juggles 25/35
75 unbroken rope jumps
1 mile run unbroken for time
Each individual exercise of workout must be completed unbroken. If you miss a rep, you must begin the exercise again. Post Rx for each workout and/or strings of attempted reps per try to comments. You may rest as needed between exercises.
Another version of this workout mandates that you complete the entire workout unbroken. To do this version, you are to start at pullups and attempt to storm all the way through the workout without missing a rep. If you miss a rep, you are to start over at the very beginning (at pullups) of this workout and try again. ONLY Veteran GPPeeps should try this. Post Rx and/or how far you progressed through each attempt to comments.
Q: Yesterday you asked us to slow down and use more strict form on our ab workout. I loved it! It made me very tired and I felt it in my abs more than I ever have. Wouldn't it be better if we did our ab movements like this from now on? - CR
A: Love this question CR. Thank you for it. No - It wouldn't be better. It would only be different. This difference will only last for a little while. If we do slow movement patterns long enough, you'll adapt to them. You'll become used to them. In keeping with our "Change = Change" philosophy, someday down the line, we'll throw some FASTER ab movements at you and it would "make [you] feel tired and feel it in [your] abs more than [you] ever have." You'd probably love this too (haha, that sounds crazy) and wonder if we shouldn't be doing them FAST all the time.
We generally prefer faster movements (done right). Mainly this is because there are few movements you naturally do with slow, strict form. We believe what we do in the gym should mimic real life situations. In other words, we prepare our bodies during our workouts for how we use them naturally. Slow and strict, as well as, fast and furious are therefore tools we use on top of simulated natural movements to keep your body from creating adaptations that could keep you from gaining all the benefits of GPP workouts.
In keeping with GPP tradition, we are closed Monday, May 27 in observance of Memorial day. We will post a workout which can be done without equipment for those who wish to storm anyway.
Jayne inspires us daily with her mods and alts. If the rest of the world worked out with the same consistency that she has over the last 4 years, we'd all live in a much healthier place.