The Time Attack Protocol
Alright, this is the third and last time you'll be doing these exercises, so give it all you've got! Next week, you'll get a brand new batch of cool stuff. For today's workout, instead of performing a maximum numbers of reps in a specific time, you're going to do a specific number of reps in minimum time. For each exercise, add your score from Day 11 with your score from Day 14 and multiply the result by 3. That's your reps goal for today. You can do your exercises in any order, jump from one to the other at any time and take rests whenever you want. Your mission is to complete all your exercises as fast as possible. Kudos if you can make it in under 16 minutes.
If you are logged in to your facebook account, this page has already calculated your goals for today and you can see your numbers on the top right corner. If not, you can still calculate it manually. My friend scored 20 diamond push-ups, 40 seconds of wall squats, 23 side tri rises and 30 mountain climbers on Day 11 and 10, 20, 12, 15 on Day 14. So his goals for today are (20 + 10) x 3 = 90 diamond push-ups, (40 + 20) x 3 = 180 seconds of wall squats, (23 + 12) x 3 = 105 side tri rises (half each side) and (30 + 15) x 3 = 135 mountain climbers.
Scoring your Time Attack workout
Just enter your goals (if they're not already there) and the time it took you to finish the workout at 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.
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 many seconds you can stay in the
position with good form.
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Save time by resting less, not by going too fast!
