Week B5

SimpleFit, Level 4, Day 1

Monday, June 27, 2016

As many rounds as possible (AMRAP), in 20 minutes, of:

1. 2 Pull-Up
2. 4 Push-Ups
3. 6 Air Squats

Result

Rounds: 25 (48s/round) 
Reps: 50 Pull-Ups + 100 Push-Ups + 150 Air Squats = 300 (4.0 s/rep)


I beat Level 3, Day 3 a week ago, so I moved up to Level 4, this week.

Because a round of L4D1 includes two pull-ups, just like a round of L3D1, but includes more of everything else, I achieved fewer rounds, fewer pull-ups, but more reps over all.

SimpleFit, Level 4, Day 2

Wednesday, June 29, 2016

Level 3, Day 2 consists of 5 rounds of:

1. 4 Pull-Ups
2. 12 Push-Ups
3. 20 Squats 

Time

• Round 1: 54s
• Round 2: 45s
• Round 3: 48s
• Round 4: 50s
• Round 5: 65s 

Total: 04m22s
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.5 s/rep)

SimpleFit, Level 4, Day 3

Friday, July 1, 2016

Level 4, Day 3 consists of 1 round of:

1. 20 Pull-Ups (10-5-2-1-1-1)
2. 41 Push-Ups (21-5-5-5-3-1-1)
3. 41 Squats (41)

Time: 04m48s
Reps: 20 Pull-Ups + 41 Push-Ups + 41 Air Squats = 102 (2.8 s/rep)

Tracking time per rep is really interesting. On Day 2, one takes two minutes rest between rounds. Comparing the time per rep on Day 2 to Day 3, it is very clear how much the rest helps; time per rep on Day 2 is slightly more than half the time on Day 3. Put another way, I go almost twice as fast on Day 2 as on Day 3, despite the fact that on Day 3 I am going absolutely all out to get the workout done in under five minutes.