April 29, 2012 Sam Mugavero

04/30/2012 “Ab”-ril is ending, but May is beginning!

“AB”-ril Workout #30: Perform after you have completed the warmup or at the conclusion of your workout.

3 tests to see how you have progressed this month. After each test, make sure you rest until recovered.

#1: Max reps Sit-ups in 2 minutes

#2: Max reps Mountain Hoppers  in 90 seconds (each leg counts as ½ rep)

#3: Max time Superman Hold (legs and arms must not change positions during this hold. If the arms or legs start to buckle, you are finished with the hold.


Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 15 Squats, and a 50’ Bearcrawl.

Buy-In: 2 minute 15-yard Shuttle Run – Mark off a distance of 15 yards and sprint out 15 yards and back 15 yards as many times as possible in 2 minutes. Each 15 yard segment counts as one rep. Record your reps.

*Rest 1 minute


Complete as many rounds as possible in 15 minutes:

12 Box Jumps  or Step-ups

12 One-Arm Kettlebell Front Squats  (6/arm)

12 One-Arm Kettlebell Press  (6/arm)

*Rest 1 minute at the conclusion of the 15 minutes


Cash-Out: 21 Burpees

Post your shuttle run results, rounds, and the results of your “Ab”-ril tests to comments.