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HOW TO PERFORM THE "BIG NASTY" CHALLENGE: In today's workout you will be aiming to complete all 12 rounds of this challenge. The challenge will consist of 4 exercises; Jump Rope (Single Unders), Pull Ups, Jump Squats and Plyo Push Ups. You will need to complete the stated number of reps of each exercise to complete a given round. You will only have 3 minutes to complete all reps of each exercise for a given round or your bout with this beaxst is over! You will however have the balance of the 3 minutes after you complete all reps in a given round to rest and re-group before your next round begins. For example in Round 1 you would need to perform (30) single unders, (5) pull ups, (15) Jump Squats and (5) Plyo Pushups within 3 minutes resting only the balance of the 3 minutes before Round 2 begins.
1: JUMP ROPE (SINGLE UNDERS)
ROUNDS: TBD
• TIME: 3 MINUTES PER ROUND
REPS PER ROUND:
• ROUND 1: 30
• ROUND 2: 30
• ROUND 3: 30
• ROUND 4: 50
• ROUND 5: 50
• ROUND 6: 50
• ROUND 7: 70
• ROUND 8: 70
• ROUND 9: 70
• ROUND 10: 80
• ROUND 11: 90
• ROUND 12: 100
2: PULLUPS
ROUNDS: TBD
• TIME: 3 MINUTES PER ROUND
REPS PER ROUND:
• ROUND 1: 5
• ROUND 2: 5
• ROUND 3: 5
• ROUND 4: 7
• ROUND 5: 7
• ROUND 6: 7
• ROUND 7: 9
• ROUND 8: 9
• ROUND 9: 9
• ROUND 10: 12
• ROUND 11: 15
• ROUND 12: 18
3: JUMP SQUAT
ROUNDS: TBD
• TIME: 3 MINUTES PER ROUND
REPS PER ROUND
• ROUND 1: 15
• ROUND 2: 15
• ROUND 3: 15
• ROUND 4: 20
• ROUND 5: 20
• ROUND 6: 20
• ROUND 7: 22
• ROUND 8: 22
• ROUND 9: 22
• ROUND 10: 25
• ROUND 11: 27
• ROUND 12: 30
4: PLYO PUSH UPS
ROUNDS: TBD
• TIME: 3 MINUTES PER ROUND
REPS PER ROUND:
• ROUND 1: 5
• ROUND 2: 5
• ROUND 3: 5
• ROUND 4: 7
• ROUND 5: 7
• ROUND 6: 7
• ROUND 7: 9
• ROUND 8: 9
• ROUND 9: 9
• ROUND 10: 12
• ROUND 11: 15
• ROUND 12: 18
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2927 kcal
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Gord: 114,19g | Prot: 189,14g | Carbs: 292,98g.
Café da Manhã: Coffee with Cream and Sugar, Kellogg's Special K Protein Cereal, Giant Eagle 1% Low Fat Milk, Dannon Two Good Vanilla Greek Yogurt. Almoço: Subway 12" Italian BMT. Jantar: 14" Pepperoni Pizza , Dino's The Greek Place Original Greek Salad Dressing, Daphne's Greek Cafe Classic Greek Salad with Grilled Chicken (No Dressing). Lanches/Outros: GNC Amplified Creatine 189, GNC Wheybolic Natural Chocolate, GNC Wheybolic Natural Chocolate. mais...
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