Day 5 Cumulative Movements
This workout is designed to be metabolically demanding, training the entire body with exercises that work multiple muscle groups. The Cumulative Movement workout consists of only one trip through, as opposed to a circuit workout in which you repeatedly cycle back through the same movements.
Warm-up (part 1): Rowing.
Jason completes 10 minutes on the rowing machine at less than 20 strokes per minute. (Jason’s distance: 2149m.)
Warm-up (part 1): The Bear Crawl and Crab Walk.
Alternate between the bear crawl for a distance of 15m and the crab walk for 15m. Repeat until you’ve done five 15m increments of each.
Workout: one round through a series of exercises.
Directions: do one set of each movement, completing all of the prescribed number of reps before moving on to the next exercise. Perform each exercise as quickly as possible while maintaining proper form and full range of motion. The stopwatch is running on this one, so try to get through it as quickly as possible by missing rest.
Jason’s Circuit Workout (Jason’s Time: 23:53)
[su_table]
| Exercise | Reps | Weight |
| 7m Fat Rope Climbs | 5 | Body |
| Front Squats | 5 | 85kg |
| Ball Slams | 5 | 12.5kg |
| 15m Rope Pulls | 10 | 40kg |
| Bench Press | 10 | 80kg |
| Ball Slams | 10 | 12.5kg |
| Chin-ups | 15 | Body |
| Dips | 15 | Body |
| Ball Slams | 15 | 10kg |
| Resisted Fat Rope Pulls | 20 | (no weights) |
| Smashes | 20 | (no weights) |
[/su_table]
Day 6 Contextual Effort
This can be any activity or sport that you enjoy doing. If this is of significant duration and intensity it should be considered as part of your training. In Jason’s case, the goal was to get outside and maintain an activity non-stop for over an hour to build some endurance (training the aerobic energy pathway).
Workout: one-hour-plus mountain trail run. Jason’s time: 73 minutes.
