MAX CAPACITY TRAINING


Day 11 Exercises

  1. Diamond Push-ups
  2. Wall Squat
  3. Side Tri Rise
  4. Mountain Climbers



Score your 1st round only
 
Post your results!

The Fifty Ten Protocol

There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (diamond push-ups) as you can. Take a 10 second rest before moving on to the 2nd (wall squat), 3rd (side tri rise) and 4th (mountain climbers) exercises. Once you've completed all 4 exercises, you've covered Round 1. Do it again 3 more times to complete Rounds 2, 3 and 4. Total workout time is 16 minutes.

 
Fifty Ten Protocol MCT


Scoring your Fifty Ten workout

Write down the number of reps your performed for each exercise on Round 1 only. For example, if you manage to do 30 diamond push-ups, 23 seconds of wall squat, 45 side tri rises and 40 mountain climbers on the 1st round, then type in 30, 23, 45 and 40 on to the top right corner of this page. Click on "Post your results" to record your score, this will post your numbers on your wall. You can hide them from your friends if you want, but I encourage you to share your numbers as a motivator. Keep your numbers handy, you will need them for Week 6.  

1. Diamond Push-ups

Make an L shape with your left hand and a reverse L shape with your right hand. Put your hands together so that your index fingers and your thumbs touch each other. This is a diamond shape. Put yourself into push-up position with your hands in the diamond shape under your chest. Lower your body, your heart should be right over the diamond shape. Push yourself back up to complete the move. If the move is too hard, move your hands apart a few inches and try again.



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2. Wall Squat

Stand with your back against a wall and your feet shoulder width apart. Slide down the wall and walk your feet out until your knees are bent at 90 degrees. Let your arms hang by your side. Do not use your hands or arms to hold yourself. Stay in this position for as long as possible. Your score is based on how long you can stay in the position with good form. If you hold the wall squat for 40 seconds, write down 40 on your log sheet.


 
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3. Side Tri Rise

Lie down on your right side. Place your right hand on your left shoulder and your left hand on the floor, under your right arm pit. Push up and straighten your arm to lift your upper body off the floor. Inhale when you go down, exhale when you come up. Add one point every time you cycle from starting to ending position. Alternate sides the following round.


 
 
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4. Mountain Climbers

Start in a straight arms plank position. Bring your right knee towards your chest and put your foot on the ground. Your knee should be under your neck and your foot should be under your buttocks. Keep your left leg as straight as possible. Jump just high enough to shuffle your feet mid-air. When you land, your left leg will be in and your right leg will be straight out. Alter-nate your feet as fast as possible with good form. Breathe regu-larly. Score it like lunges.


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Go as fast as you can with good form!


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