Some days an athlete needs an athletic test. This way they can test their progress, test their athleticism, test their mental fortitude.
This workout is a full body muscular endurance workout. The setup is simple each movement starts at 10 reps, followed by nine reps, followed by eight, and counting down until you reach one. The goal of this workout is to move the heaviest weight possible in the shortest amount of time, with proper form of course.
Squat and Press
Clean two dumbbells to your shoulders. This will be your starting position.
Begin the movement by squatting to at least 90 degrees, if not lower.
At the bottom,reverse the pattern and begin to stand back up. As you do so, press both dumbbells overhead by extending your arms straight up.
As you begin the next repetition, return the weights to the shoulders.
Lie on the floor face down and place your hands directly underneath your shoulders.. Move your feet up to a box or bench. This will be your starting position.
Next, lower yourself downward until your chest almost touches the floor as you inhale.
Reverse the motion and exhale as you press your upper body back up to the starting position while squeezing your chest.
After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Begin in a squat position with hands on the floor in front of you.
Kick your feet back to a pushup position.
Immediately return your feet to the squat position.
Leap up as high as possible from the squat position.