The Beowulf Workout

The Beowulf Workout
High Intensity Interval Strength Training: A Special
Workout Report

"Beowulf"

In a legendary time of Heroes the mighty warrior Beowulf
was the most prolific of all. He was proficient by Sea and
Land; he possessed strength, speed, and power; his
character was forged through trial and tribulation.

He now has a workout worthy of his name.

It might be the Toughest Workout you'll ever do!

"Beowulf"

For Time:

Row 1,000 Meters on the Concept 2 rower

Run 800 meters

50 Ring Dips

100 Pullups

150 Jumping Slamball

Run 800 meters

Row 1,000 Meters on the Concept 2 rower

This workout is a potent blend of two classic cardio
modalities the Row and Run; two bodyweight strength
movements in the ring dip and pullup; and a speed/power
exercise in jumping slamball. You work as fast as possible
to get through each of the movements - Keep track of your
final time.

You are highly encouraged and quite frankly supposed to
partition your Ring Dips, Pullups, and Jumping Slamball in
order to move rapidly through the workout and keep the
intensity high:

So the official workout looks like this:

"Beowulf"

Row 1,000 Meters on the Concept 2 rower

Run 800 meters

*10 rounds* (5 Ring Dips, 10 Pullups. 15 Jumping Slamball)

Run 800 meters

Row 1,000 Meters on the Concept 2 rower

Partitioning the movements is much more demanding
metabolically and will improve your conditioning noticeably.

It's vital that you keep track of how you performed the
ring dips and pullups; Full range of motion or modified.
Your goal is to eventually be able to perform this as
prescribed = 6pts

Ring dips =3pts, Band Ring dips =2pts, Jumping Dips =1pt

Pullups =3pts, Band Pullups =2pts, Jumping Pullups =1pt

So next to your time also record your total points A 6 pt
effort is the ultimate goal!

A 49:23 6pt effort would be ranked higher than a 37:15 5pt
effort and so on...

Rankings:

35 minutes or less; Capable of defeating Grendel and the
Dragon!

36-40 minutes; Capable of defeating Grendel and you stand a
chance with the Dragon.

41-45 minutes; you stand a chance with Grendel.

46+ minutes; Keep training, Grendel will tear you limb to
limb.

This workout is a true epic. Good Luck and enjoy!

DISCLAIMER The author and publisher of this material are
not responsible in any manner whatsoever for any harm or
injury that may occur through following the instructions in
this material. Specifically, the author and publisher
disclaim all responsibility for any liability, loss, or
risk, personal or otherwise, which is incurred as a
consequence, directly or indirectly, of the use and
application of any of the contents of this article. The
activities, physical and otherwise, described herein are
for informational purposes only, and may be too strenuous
or dangerous for some people. The reader should consult
his or her physician before engaging in them.

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Grab your Free Report that includes pictures and full
exercise description of "The Beowulf Workout" at;
http://www.crossfitchallenge.com/Beowulf