Yeah, the title doesn't exactly include the best grammar but you get it. Whenever you do an assessment or any workout for that matter, the goal is to improve your times, score, weight, or whatever you are testing the next time you do it.
Yesterday, at the January 11th camp in the Arboretum camps, we did a Max Effort Assessment workout. We did 9 exercises for time and then finished with a task focused assessment at the end (how did you guys like that "finale???" :-) ).
You can do this workout at any time and then repeat it again whenever you would like to compare scores. Always remember to compare "apples to apples" when you do something like this. For example, do your workout at the same time of day under similar conditions.
We will be doing this workout again at the February 1st camps so we can assess our scores compared to yesterday's. If you were not able to come to camp yesterday or you are not a member of our camp and would just like to use this as an assessment, feel free to do this on your own.
This workout is all body weight so we are, of course, not testing your improvement in load (weight). This workout has a strength component to it but mostly we are assessing your muscle endurance, stamina, core strength as well as your mental capacity to push yourself. GOOD LUCK! AND PLEASE POST YOUR SCORES OR TELL US HOW YOU DID BELOW!
Max Effort 1/11/12 -
1:30 Mountain Climbers
1:00 Jack Knifes*
1:00 Body Weight Squats
:15 rest and go right into....
:30 Body Weight Squat burnout phase (add to your 1:00 squat time for a total)
1:00 Push-ups**
1:00 Russian Twists (both hands must touch the ground on each side. Keep your back straight)
1:00 Split Squat jumps (or lunge jumps. Back knee must touch ground)
1:00 Modified Pull-ups (if you have access to a bar or railing)
1:00 Up-Downs (in plan position on hands, go down to elbow and back to hands, that counts as one)
1:00 Plank Jacks (jump feet out and return to center counts as one)
FINALE - Hold a core plank as long as you can. Record time. As soon as you go down, you are going to run. At Pillow, we did two laps around the track. If you are doing this elsewhere, pick a distance that is about a half a mile. You may also choose whatever distance you want, just remember to do that same distance next time. At the end of your run, get a TOTAL TIME (core plank plus the run).
* Jack Knifes - on your back with your arms out in front and your legs straight out, lift your upper body to meet one knee in the middle (knee to chest) and touch the inside of your opposite foot. Return back to the ground for a full rep and repeat. Looks like you are running on your back.
** Push-ups - you MUST lower yourself down to the ground, lift your hands OFF THE GROUND at the bottom and return up to starting position. This ensures you are going through the full range of motion.
Again, good luck and let us know how you did!
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