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 Week 1 with your score from Week 2 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.
Example: My friend scored 33 squats, 29 push-ups, 26 lunges and 50 seconds of plank on Week 1 and 17, 3, 10, 20 on Week 2. So his goals for today are (33 + 17) x 3 = 150 squats, (29 + 3) x 3 = 96 push-ups, (26 + 10) x 3 = 108 lunges and (50 + 20) x 3 = 210 seconds of plank.
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.
Save time by resting less, not by going too fast!