Pullups – 25 reps
Deadlifts with 60/40kg – 50 reps
Pushups – 50 reps
24/20-inch Box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 16/12kg Kettlebell – 50 reps (KB must touch floor between reps)
Pullups – 25 reps

We are taking on a workout that brought CrossFit style training methods to the attention of the mainstream. From the training for the film.

Don’t worry we will scale for all 🙂


Does Lifting Position Matter?

So how does this translate into performance? Should we worry about the way in which we lift in a performance context?

The answer is likely the dreaded phrase – ‘it depends.’

The study in question has looked at how lifting kinematics differs between certain individuals depending on their natural spinal curvature. What it found was:

  • Those with increased lumbar lordosis (or a more curved spine) in standing preferred to lift in a stoop style

  • Those with straighter spines prefer to squat lift

  • Natural ‘squatters’ adapted more easily to stoop lifting that natural ‘stoopers’ to squat lifting