Tuesday 7/27/2010: Flying Farmer Pull-ups

SETUP / EQUIPMENT:

- 2x 50# KBs

- pull-up bar

WORKOUT:

1) 50 meters of flying burpees (as far as I know, the flying burpee was first developed by Gym Jones. It is similar to a regular burpee, but instead of the vertical jump and clap after the push-up, you execute a broad jump [jump as far forward as you can])

2) 50 meters of farmer carry @ 2x 50# KBs

3) 10 pull-ups

REPEAT 1)-3) 3X for a TOTAL of 150 meters of flying burpee + 150 meters of farmer carry + 30 pull-ups.

DURATION:

- 20 minutes

COMMENTS:

This workout may not look like much on paper (that's how I felt this morning), but the flying burpees are an absolute killer! The thing about the flying burpees that makes them so hard is that you're not doing a certain number of them, you're doing a certain distance of them...this means that you want the broad jump to be for as great a distance as possible, but extremely long broad jumps require a lot of leg power, and the legs were zapped pretty quickly.

At the end of this workout, I was pretty spent from head to toe.