Double Unders/Sit Ups
50-40-30-20-10
Sit Ups are anchored with the abmat.
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Halfway through the "Triple Threat Abmat Challenge"! Can anyone see the finish line yet? Is this challenge too easy, too hard, annoying, just right, etc..? Do you see any results? Let us know what you think. Post thoughts to comments.
The Triple Threat Abmat Challenge
Day 30 = 90
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17 comments:
Now that my berry has healed, I do see a difference, the situps in the warm up and workout have gone smoother, not easier.
I do think it may be easier that the burpee challenge and the soon to arrive hand stand push up challenge. Hope everyone has a good day.
What I did learn on the burpee challenge is that the first half is the easy part.
I threw in the towel last week because my arse was killing me. Never do abmat situps in jeans.
I actually really enjoyed it till the end. I definitely felt like I was getting stronger everyday.
I am doing pushups everyday now until the next challenge comes along. I definitely feel like I can improve my stamina for pushups. I started at 50 and am adding 5 per day. Today, I will be doing 80.
A Handstand Pushup Challenge? That sounds fun, especially since I can only do 3 or 4 right now.
peas
Is there a suitable substitute for Double Unders?
My calf / lower leg is finally recovering (80%), and DUs tend to mess it all up again. I'd rather sub it this time around until my leg comes back around.
Nothing really mimics the movement, coordination, and accuracy of a double under, but you could sub in HIGH Box Jumps -anything more than 24". Glad to hear you're getting better!
ab mat challenge is pretty good. definitely built up my strength and stamina with situps. Hand stand pushup challenge sounds fun, since i just learned the other day i can do them. looking at the burpee challenge i think this one is harder because of the numbers involved, u can do a burpee anywhere, who the hell carries around an abmat without those stink eye looks from anyone who sees you? ha
Only those who have completed the burpee challenge can compare the it to the sit up challenge. I agree - the burpees provide a convenient, no apparatus necessary movement, but in the same breath, they're much more demanding.
Doing daily pushups is a great idea Paul. If Double Unders are going to set back your recovery, don't do them. As far as a substitution...squats? I don't think any replacement is going to produce a similar response w/o the stress on your lower legs.
I've been "greasing the groove" the past 3 weeks or so in order to meet a goal of 100 straight pushups. Doing about 5-7 sets of submax # pushups each day. 2/3 days on and 1 off. If I'm real worn down or know that I need the extra energy for the crossfit WOD I won't do the pushups. I started with sets of 35 and have been increasing by about 5 reps/week. I feel like having loose constraints keeps the pushups from interfering with the rest of my training but still keeps me on track for my goal.
My beef with "insert exercise here challenges" are that they increase by a fixed amount/day and don't take the athlete's ability & strength into account. Some will find the challenge too easy and others too hard. Using my pushups as an example: I started with 35/set. It was a # I could do w/o getting burnt out (I believe it was about 70% of my max when i tested it). Last week I didn't feel ready to make the jump from 40/set to 45/set, so I continued with 40/set for a few more days until I felt like my body caught up.
My other concern was with no rest built into the challenge. Those who have quit, or are thinking of quitting b/c of the "arseberry" would probably stay in if they had time to recover. But that's what makes this a challenge right? I recall that in BUD/s, trainees perform their morning PT (situps included) on an asphalt pavement nicknamed "the grinder". These guys don't get a day off if their rear end is raw, but on the other hand they do get weekends off.
I believe future challenges will be beneficial if each person has an individual goal associated with it other than just completing the challenge (higher endurance/and more strength in these exercises is of course a by product of the challenge). i.e. a certain tabata score PR, 10 HSPU's in a row, 100pushups, etc.
I recognize that just the act of completing the challenge is in fact a great accomplishment with performance benefits. I question whether we could achieve higher performance accomplishments with a modified protocol. Just my $0.02.
Good idea on the pushups B, I am also looking to increase my max. I think once I get over 100 or so per day, I'll circle back to your protocol.
More like $.10..I agree with what Brett has said and this was technically our last challenge like this (except for the burpee challenge). We're going to implement more personalized goals for future challenges. But, none the less, a challenge is a challenge, whether you're up for it or not, is the question. I really don't know of anyone who is cruising through this one and it's only half-way finished.
I can't make it to the gym today but I am looking forward to trying the workout at home later today :)
Had to LOL with Joe O.'s comment about carrying around an abmat, really sucked having to go home and do 80 some sit ups at 10 at night after eating a satisfying Easter Dinner at the folks house 'cause I went there straight from work. But all in all I do feel me-self getting stronger in the 'ol chubby belly area, I should probably continue the Ab Mat challange for the rest of my life knowing my love of brewskies!!
will someone give Brett a friend, he just goes on and on and on...match.com ....hahahahaha, only kidding
Let us know how you do, Sam!
As RX'd
8:59
I guess it was all the rest, but I did the DUs hesitantly, and I smoked them. All sets unbroken except for the 40, where I tripped up at 33. Can't believe I ripped off 50 DUs to start, that was a new PR.
I have no idea how people do sub 5 minute on this workout, perhaps they do the situps with feet anchored as opposed to Abmats? I was shocked to see those 4:40 times. I thought I smoked that one.
I followed this up with a max effort 500m ROW, about 5 minutes after I got done. 1:36 wasn't bad, but I know I can beat that.
l8
Well, because of the rain yesterday, I had to attempt this workout indoors. Well, apparently my basement ceiling is about one inch too short for me to do my double unders :( So i just ran and did my sit-ups.
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