The Final Countdowns

Six sets of 6-5-4-3-2-1 reps

Use a barbell. Your weight is what you can use while performing your weakest exercise correctly. Most male groups started with 65#. Do 6 of each exercise before moving on to the next exercise. Finish with the bent-over row complex: repeating the cycle six times. Rest as needed then repeat for 5, then 4, 3, 2, 1 reps.

 
 

Countdown supersets for time. Do supersets of 10-9-8-7-6-5-4-3-2-1 reps as fast as possible. Example: you would do 10 squat jumps, then 10 clapping push-ups and then proceed to do 9 of each and so on. Post time.

Countdown supersets for time. Do supersets of 10-9-8-7-6-5-4-3-2-1 reps as fast as possible. Example: you would do 10 squat jumps, then 10 clapping push-ups and then proceed to do 9 of each and so on. Post time.

 
 

Times

Initials

Time 1

Time 2

Total

DG

5:36

9:06

14:42

MK

6:05

  

  

SC

3:54

  

  

PS

5:01

  

  

BS

4:31

8:03

13:34

GM

11:49

11:14

23:03

EA

5:10

9:46

14:56

AG

8:19

8:19

16:38

TS

6:22

9:04

15:26

EH

6:05

10:12

16:17

RD

4:48

11:03

15:51

SM

5:36

9:47

15:23

MDB

11:37

14:52

26:29

BC

5:01

  

  

SS

2:38

5:36

8:14

PF

10:55

10:51

21:46

AS

5:41

13:40

19:21

JB

6:22

13:40

20:02

KG

7:43

16:37

24:20

KS

7:50

16:37

24:27

KH

5:27

9:42

15:09

GN

7:35

11:43

19:18

       
       
       
       
       
       
       
       
       
       
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