MAX CAPACITY TRAINING


Day 17 Exercises

  1. Diamond Push-ups
  2. Wall Squat
  3. Side Tri Rise
  4. Mountain Climbers
  5.  



I did it all in 
 

Retrieve your goals!

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.
 
Fifty Ten Protocol MCT
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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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. Alternate your feet as fast as possible with good form. Breathe regularly. Score it like lunges.


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Save time by resting less, not by going too fast!
 


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