WFH - Challenge 1

20 pull-ups every hour on the hour

FIJI Eco Training 5.20.19

Indoor Cycling

Greg

Steve
10 miles ride 19.8 avg 30min
5 miles - 30 min

warmup:
-100 incline press
- 100 tri cable cross

Daily time trail - Deck of cards
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- pushup (single card)
- x5 mountain climbers ( ex: card value is 5 = 25 mountain climbers)
- plank reaches (single card)
- x 2 ab scissors

23min 1second

Daily time trial

Deck of Cards - include jokers , face cards are 10, jokers are 10 , Aces are 11
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Card sets of 4
First card : AirSquat
Second Card : Pushup shoulder touch alternating
Third Card : Plank reaches
Fourth Card : Russian twist - Times 5 by whatever the card is ( for example the card is 8 = 40reps)

Fastest Time : Steve 15min 40 seconds

Legs and Biceps

warmups
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75 air squats
75 light light bell curls
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weighted walking lunges
6-8 easy curls heavy
15 plate crunch ups
x3
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8- 10 High leg press
12 total incline curl
50 russian twists
x 3
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4-6 squat
8-10 leg ex
6-8 leg curl
down the line curls
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Back and Chest

warmup:
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20 pullups
50 peck decks
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Alternating dbell press / dbell rows / standing plate twists
1.14, 10. 20
2. 12, 8, 20
3. 10 , 6, 20
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lying reverse grips pullups / incline hammer press / plate crunch up
1.14, 10. 20
2. 12, 8, 20
3. 10 , 6, 20
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6 pullups 6 pushup holds (top, mid, ground) , 6 weighted dead bugs
5 ....
4.......
3......

Back and Chest

warmup
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side to side close grip lat pull / dbell press / plank up downs
1.10, 10 , 20
2. 8 , 8, 20
3. 6, 6, 20
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50 wide chest - 3 mins
50 low cable rows - 3mins
50 bench crunches - 2 mins
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wide pullups / low to highs / russian twists
1. 8 , 16. 50
2. 7, 14, 50
3. 6, 12, 50
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outside
25 pushups - arms off ground
2 stairs
20 legs in outs