Pull-ups: Strict pull-ups are usually required, with the chin clearly passing the bar at the top and arms fully extended at the bottom. Kipping is generally not allowed in their standard benchmarks.
Kettlebell Swings: Must be an American Kettlebell Swing, with the bell finishing overhead, not just to eye level.
Box Jumps: Full extension of the hips and knees must be reached while standing on top of the box for the rep to count. Stepping down from the box is often required to reduce injury risk, rather than jumping down.
Push-ups: The chest must typically touch the ground or a target, and arms must fully lock out at the top of the movement.
Sit-ups: Common variations usually involve an abmat, with shoulders touching the ground at the bottom and the chest touching the knees or feet at the top.
Burpees: The standard requires the chest to touch the ground at the bottom, and a jump with a clap overhead at the top, ensuring feet leave the ground.
Mark Twight has noted that many attempts at this workout fail the movement standards, especially on the burpees and box jumps, meaning those reps "would not have been counted back in the day".
Scoring: The score is the total time it takes to complete all the prescribed work. The fastest recorded times for the workout on the Gym Jones website are around 7:11 for men and 8:06 for women.
24” box jumps? And you used a wood box. My shins hurt and started to bleed just watching you. Awesome performance. I saw lots of places you can shave off time and you will I know. However, IMHO, the only legit push-up is a hand release push-up.
Please post what you discover. I looked at 24 inch box jumps for men 65 over. The only number I found said that over 65 the number is vanishing small. I will try 24 inch for 30 but I sure as hell won’t be using a wood box. I may vanish regardless.
Almost 40 🙄. Lol, looks like an awesome workout!
Haha you continue to show me I can do plenty more despite being “over the hill!”
Pull-ups: Strict pull-ups are usually required, with the chin clearly passing the bar at the top and arms fully extended at the bottom. Kipping is generally not allowed in their standard benchmarks.
Kettlebell Swings: Must be an American Kettlebell Swing, with the bell finishing overhead, not just to eye level.
Box Jumps: Full extension of the hips and knees must be reached while standing on top of the box for the rep to count. Stepping down from the box is often required to reduce injury risk, rather than jumping down.
Push-ups: The chest must typically touch the ground or a target, and arms must fully lock out at the top of the movement.
Sit-ups: Common variations usually involve an abmat, with shoulders touching the ground at the bottom and the chest touching the knees or feet at the top.
Burpees: The standard requires the chest to touch the ground at the bottom, and a jump with a clap overhead at the top, ensuring feet leave the ground.
Mark Twight has noted that many attempts at this workout fail the movement standards, especially on the burpees and box jumps, meaning those reps "would not have been counted back in the day".
Scoring: The score is the total time it takes to complete all the prescribed work. The fastest recorded times for the workout on the Gym Jones website are around 7:11 for men and 8:06 for women.
Appreciate you brother!
24” box jumps? And you used a wood box. My shins hurt and started to bleed just watching you. Awesome performance. I saw lots of places you can shave off time and you will I know. However, IMHO, the only legit push-up is a hand release push-up.
In my dreams
I’m learning that this workout came from Gym Jones and there were standards around all of the movements that I didn’t follow. Will have to run it back
Please post what you discover. I looked at 24 inch box jumps for men 65 over. The only number I found said that over 65 the number is vanishing small. I will try 24 inch for 30 but I sure as hell won’t be using a wood box. I may vanish regardless.
Haha stay safe and please modify initially as you build up to undoubtedly doing it better than me