Bad Deck

Nov 26 2011 in Workouts by Mark Divine

Baseline:  ROM Drills.

Work Capacity:  w/ 20# vest do deck of cards for time:

  • Hearts = Burpees
  • Spades = Pull-ups
  • Clubs = 4 count mountain climbers
  • Diamonds = Row 25M x face value of card (see notes)
Durability:  3 mile run slick @ a moderate pace.  Active Stretch or Warrior Yoga

Equipment:  Vest, Rower, Deck of cards.  Face value of each card equals one rep.  Jacks = 11, Queen = 12 reps, King = 13 reps, Ace = 15 reps, Joker = dealer choice.  For row, multiply 25 Meters x face value of card.  So a 1 = 25M row.  2 = 50MM.  3 = 75M, 4 = 100M, 5 = 125, 6 = 150M, 7 = 175M, 8 = 200M, 9 = 225M, 10 = 250M, Jack = 275M, Queen = 300M, King = 325M, Ace = 375M.  Sub running for row if no rower.   Train hard, stay safe and have fun!  –Mark Divine

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