Week C13

SimpleFit, Level 4, Day 1

Monday, December 14, 2019

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

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

Result

Rounds: 28 (44.4 s/round) (+3 cf. Previous, +1 cf. PR)
Reps: 56 Pull-Ups + 112 Push-Ups + 168 Air Squats = 336 (3.52 s/rep)

SimpleFit, Level 4, Day 2

Friday, January 18, 2019

Level 4, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 67s
• Round 2: 41s
• Round 3: 40s
• Round 4: 39s
• Round 5: 38s

Total: 3m45s (-14s cf. previous, -14s cf. PR set last week) (45.0 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.24 s/rep)

SimpleFit, Level 4, Day 3

Saturday, January 19, 2019

Level 4, Day 3 consists of 1 round of:

1. 21 Pull-Ups (10-4-3-2-1)
2. 41 Push-Ups (16-7-5-5-4-3-2)
3. 41 Squats (31-10)

Time: 4m49s (-36s cf. Previous, +1s cf. PR (4m48s, July 2016))
Reps: 20 Pull-Ups + 41 Push-Ups + 41 Air Squats = 103 (2.81 s/rep)

Beat Day 3. On, to Level 5!

Extra

Hockey ×2

Week C12

SimpleFit, Level 4, Day 1

Monday, January 07, 2019

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 (44.4 s/round) (-2 cf. Previous, -2 cf. PR)
Reps: 50 Pull-Ups + 100 Push-Ups + 150 Air Squats = 300 (4.00 s/rep)

SimpleFit, Level 4, Day 2

Wednesday, January 9, 2018

Level 4, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 48s
• Round 2: 46s
• Round 3: 41s
• Round 4: 41s
• Round 5: 48s

Total: 3m59s (-15s cf. previous, -15s cf. PR, both set just before Christmas) (47.8 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.33 s/rep)

SimpleFit, Level 4, Day 3

I skipped it.

Extra

Hockey ×2

Week C9

SimpleFit, Level 4, Day 1

Monday, December 17, 2018

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

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

Result

Rounds: 27 (44.4 s/round) (±0 cf. Previous, ±0 cf. PR)
Reps: 54 Pull-Ups + 108 Push-Ups + 216 Air Squats = 378 (3.17 s/rep)

SimpleFit, Level 4, Day 2

Wednesday, December 19, 2018

Level 4, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 45s
• Round 2: 45s
• Round 3: 44s
• Round 4: 46s
• Round 5: 59s

Total: 3m59s (-36s cf. previous, -36s cf. PR set last week) (47.8 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.33 s/rep)

SimpleFit, Level 4, Day 3

Sunday, December 23, 2018

Level 4, Day 3 consists of 1 round of:

1. 21 Pull-Ups (10-3-2-2-2-1-1)
2. 41 Push-Ups (17-7-6-4-4)
3. 41 Squats (34-7)

Time: 5m25s (+37s cf. Previous, +37s cf. PR (both July 2016))
Reps: 21 Pull-Ups + 41 Push-Ups + 41 Air Squats = 103 (3.16 s/rep)

Over the five-minute mark, but time-per-rep is 11.5% faster than my last Day 3 (at the end of October).

I also did an extra pull-up. (Only 20 are required.)

It has been a while since I last did a Day 3 workout. But I felt like doing a Day 3 might have some prophylactic effect against Christmas’ irresistible call to overeat. I find I am less likely to overeat when I am working out regularly (“I'm a guy who works out! I can control my appetite!” says my internal monologue.)

Extra

Hockey ×2

Week C8

SimpleFit, Level 4, Day 1

Monday, December 10, 2018

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

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

Result

Rounds: 27 (44.4 s/round) (+4 cf. Previous, +2 cf. PR)
Reps: 54 Pull-Ups + 108 Push-Ups + 216 Air Squats = 378 (3.17 s/rep)

Extra

Hockey × 3

Week C7

SimpleFit, Level 4, Day 1

Monday, December 3, 2018

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

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

Result

Rounds: 24 (50.0 s/round) (+1 cf. Previous , -1 cf. PR)
Reps: 48 Pull-Ups + 96 Push-Ups + 192 Air Squats = 336 (3.57 s/rep)

SimpleFit, Level 4, Day 2

Wednesday, October 5, 2018

Level 4, Day 2 consists of 5 rounds of:

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

Time

• Round 1: 54s
• Round 2: 49s
• Round 3: 46s
• Round 4: 56s
• Round 5: 70s

Total: 4m35s (55.0 s/round)
Reps: 20 Pull-Ups + 60 Push-Ups + 100 Air Squats = 180 (1.53 s/rep)

Week C5

SimpleFit, Level 4, Day 1

Monday, November 19, 2018

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

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

Result

Rounds: 23 (52.2s/round) (-1 cf. Previous, -2 cf. PR)
Reps: 46 Pull-Ups + 92 Push-Ups + 184 Air Squats = 322 (3.73 s/rep)

Week C3

SimpleFit, Level 4, Day 1

Sunday, November 4, 2018

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

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

Result

Rounds: 24 (50.0 s/round) (-1 cf. Previous , -1 cf. PR, both in June, 2016)
Reps: 48 Pull-Ups + 96 Push-Ups + 192 Air Squats = 336 (3.57 s/rep)

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.