My One Minute Workout

Posted on Sep 24, 2007 - 10:59pm by MarkFu in Equipment, Training Log

Are you getting the most out of the squat cage at your gym or garage? I found some good ideas, a few new to me over at strengthmill.com. Here is a video from that site showing some of the things you can do with the Mark Rippetoe Starting Strength Power Rack. More information on the rack here.

My training was all about the minutes. The number of ring pull-ups in each minute, kettlebell swings with one minute work and one minute rest. It did not take long for those minutes to add up in a most impactful way! Looky here…

Ring Pull-Ups: Add 1 pull-up each minute until you run out of time and the ability to get a legit pull-up. I made it through the 9th minute and 9 pull-ups and made 6 on the 10th minute. Total was 51.
Kettlebell Swings, 24 kg: 3×30 (10 two hand, 10L, 10R) 1 minute rest between each 3 sets.
KB Front Squats, 24 kg: 3×20 (10L/10R). One minutes rest between each 10.
KB Press, 24 kg: 2×20 (10L/10R). One minutes rest between each 10.
Ab Wheel Roll-outs: 3×10 with 1 minute rest between each set.
Push-Ups: 3×25 with 1 minute rest between each set.

Nice way to start the week, wouldn’t you agree?

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