The men on the team will do the Following:
this workout is the most famous workout in the world, and has a
tremendous carryover to the Challenge due to the metabolic demands
"Fran"
21-15-9
Thrusters/Pull ups
Complete 21 thrusters 21 pullups 15 thrusters 15 pull ups 9 thrusters 9 pull ups
I am sure if you have done this before you are groaning and bitching, giving yourself an out, making up some pussy ass excuse....there is no excuse. Its takes less time then getting a latte, man up, I know a shit ton of chicks who have done this and done it with some gaul......
Shoot for under 4min.....3 if you can.....Push through, the pain will be there from the beginning and hurt through the end, might as well get a great time, cause if you go slow it still hurts. You could possibly be curled up like Costa after his first run
Punish the body to purify the soul........
A champion will do the following after 7 min Rest
30sec work/30sec rest x20
Airdyne or row or spin bike or stair mill(max)
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