Skill and Fortitude: Refer back to 120110
- 5 rounds, you may alternate between Pullup and pushup sets.
- Max Pullups
- As many Pull-ups as can be achieved before hands come off the bar, if using a resistance band, as many pull-ups as can be achieved before you put your weight back on the box. Each round gets one attempt only
- Max Push ups
- As many strict, ground release pushups as can be achieved where there is no more cessation of movement on the floor that is absolutely needed to achieve ‘hand release’. You may rest at the top of the movement in a plank, in a pike, one one hand, etc. as long as you DO NOT come down on your knees. If you are doing the push-ups modified on your knees, you may rest at the top of the motion but you MAY NOT pike, nor may you sit your center of gravity back with your hip crease behind your knees. For both protocols it’s simple: you must keep your thighs and hips off the ground for the hand release and may not rest in any way halfway through the motion: a pushup starts in a plank and ends in a plank. Should you ‘lay down’, even for an instant, your attempt for that round is over.
- Max rep GHD Situps
- As many ‘Full Extention’ GHD sit ups as can be completed in three rapid attempts, the attempts broken only by a count of ‘one-one-thousand’. Any longer rest and you’re done. You must come to full extension and at least one hand must touch the support for the foot rest on every rep.
Food for Thought:
by Dwight D. Eisenhower