December Challenge: Interval Challenge

**Standard** · 11-30-2007, 07:28 PM

December Challenge:

Ross's Interval Challenge

What to do:

Complete six circuits consisting of the following:

6 Burpees
12 Pushups
24 Bodyweight Squats
200-Meter Run

Rules
- No whitebelts *exceptions will be made if i know you
- This is a timed event, start your timer when you perform the first burpee and end it after you have completed your final 200m, the clock should not stop for any reason in between.
- Burpees are to be done without pushups
- BW squats must hit parallel in depth, no quarter or 1/8th squats.
- The run requires a run, no ellipitical machines Use a known distance not a guess.
- (NEW) Treadmills will be allowed with a 1 to 2 degree incline

Ross Training Article

Leaderboard

vonanaka/10:14
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JRT6/13:34
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MikeMartial/14:49
Anal Goode/16:25
erskine777/16:32
JPC/17:42
Shotokan777/19:50

UrbanSavage · 11-30-2007, 07:32 PM

It doesn't say anything on Ross's site about doing the burpees without pushups, or am I missing somethign?

**Standard** · 11-30-2007, 07:38 PM

no it doesn't i just thought that i would pick one version to prevent confusion, and with the pushups after burpees already it should lead to more of a cardio challenge then a muscle endurance one

erskine777 · 11-30-2007, 07:50 PM

no pullups? awww.....

**mschatz** · 11-30-2007, 08:08 PM

How do you do a burpee without a pushup?

UA34 · 11-30-2007, 08:10 PM

nice i'm gonna give it a go on sun morning.

**Standard** · 11-30-2007, 08:11 PM

Quote:

Originally Posted by mschatz

How do you do a burpee without a pushup?

To perform a Burpee:

Begin in a squat position with hands on the floor in front of you.
Kick your feet back to a pushup position*.
Immediately return your feet to the squat position.
Leap up as high as possible from the squat position

**XTrainer** · 11-30-2007, 08:16 PM

Um...can I call for an edit? Here in Michigan-and I'm guessing a lot of other places-any kind of sprinting outside for this month is in jeopardy. There might be a day or two where we have a relatively dry sprinting area, but for the most part, there's going to be snow, ice, and/or mud everywhere. I avoid sprinting in conditions like this because spraining an ankle (at the least) in conditioning is NOT conducive to making me a better fighter.

I suggest we stick to indoor stuff for a couple months. But that's just my opinion.

**XTrainer** · 11-30-2007, 08:16 PM

Wow, that sounds whiny

...but I'm trying to be serious here...

**Standard** · 11-30-2007, 08:21 PM

I have a thread stickied at the top for suggestions on challenge ideas, you should have made your voice heard then before the end of the month. I've got the same issue to deal with but you should be able to compensate for the weather, i've run in blizzards and up stairs covered in ice during the winter