Boom! 2015 FVT March Challenge Workout is a wrap.
Here’s the workout again, in case you missed it:
March 2015 Challenge Workout
Men
— 15 chin ups
— 35 hanging knee raises
— 50 goblet squats w 24k KB
— 75 full push ups
As fast as possible
Women
— 35 hanging knee raises
— 50 inverted rows w eq
— 50 goblet squats w 16k KB
— 75 knee push ups
As fast as possible
Notes
— Exercises / reps CAN (and probably will have to be) be broken up – e.g. for men – 5 sets of 3 chin ups, 7 hanging knee raises, 10 goblet squats and 15 push ups
— KB weights are “prescribed” … of course folks can use lighter … use good judgement!
— If men can’t do chin ups, do recline rows instead
— Be strict! NO swinging on the chin ups. Full range of motion. Same on recline rows – touch the floor on each rep at the bottom and chest to bar at the top.
— For knee raises – folks must fully extend the body at the bottom and bring the knees up past parallel to the floor at the top. No swinging or kipping.
— For squats – thighs must break parallel; fully extend hips at the top of the movement
— For push ups – break at LEAST 90 degrees w forearm and upper arm at the bottom; fully lock out at the top
And the results:
Women
SF 10:12
ET 10:30
SK 10:45
MA 11:00
MG 11:14
LK 11:50
JM 11:50
AL 12:18
BC 12:30
LA 12:40
CL 12:58
CP 13:01
ALo 13:02
LT 13:04
FG 13:10
KM 13:13
DP 13:32
TP 15:01
RH 15:25
AA 19:50
Women Modified
RH 12:45
JR 12:58
SM 14:22
GK 19:32
Men
RMa 8:01
BR 8:58
KP 10:20
DV 11:22
DM 11:29
RP 11:30
JM 12:20
BP 12:42
RA 12:51
JW 13:04
PK 13:10
JV 13:32
KP 13:36
Men Modified
RB 11:40
JD 13:34
MV 13:45
RMe 15:10
TL 15:39
KP 16:30
Great work everyone! Be back next month with the FVT Band Challenge!!!
– Forest Vance, owner, FVT Boot Camp and Personal Training