Here’s the December 2015 FVT Challenge Workout:
Men
– 15 chin ups
– 35 hanging knee raises
– 50 goblet squats w 24k KB
– 75 full push ups
As fast as possible
Women
– 35 hanging knee raises
– 50 inverted rows w eq
– 50 goblet squats w 16k KB
– 75 knee push ups
As fast as possible
Notes
– Exercises / reps CAN (and probably will have to be) be broken up – e.g. for men – 5 sets of 3 chin ups, 7 hanging knee raises, 10 goblet squats and 15 push ups
– KB weights are “prescribed” … of course folks can use lighter … use good judgement!
– If men can’t do chin ups, do recline rows instead
– Be strict! NO swinging on the chin ups. Full range of motion. Same on recline rows – touch the floor on each rep at the bottom and chest to bar at the top.
– For knee raises – folks must fully extend the body at the bottom and bring the knees up past parallel to the floor at the top. No swinging or kipping.
– For squats – thighs must break parallel; fully extend hips at the top of the movement
– For push ups – break at LEAST 90 degrees w forearm and upper arm at the bottom; fully lock out at the top
… and the results!
(Women)
GV 8:32
JL 9:00
VC 9:42
LK 9:43
JM 9:54
PK 10:11
KS 11:14
BC 11:25
LA 12:04
SK 12:05
RR 12:11
RR 12:30
TP 12:30
NG 12:30
CL 12:49
CP 13:20
DD 14:00
AP 14:30
(Women Modified)
KP 10:11
GM 11:00
JM 11:16
CL 12:49
GK 14:37
(Men)
RM 6:39
DV 8:22
DM 9:34
GH 9:43
JM 9:45
KP 10:10
BR 10:24
SS 10:48
KP 11:49
KS 13:30
BO 14:40
EZ 14:55
(Men Modified)
JP 10:10
JV 10:51
GC 13:55
(DNF)
JM
PT
BP
MP
MT
Great work everyone!
– ’till next time –
– The FVT Team