3 RFT:
500m row
12 deadlifts, bodyweight
21 box jumps, 20″
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1 minute squat thrusts
300 meter shuttle run (five 60-meter lengths)
“Benchmark” WOD:
3 RFT:
Run 400m
12 deadlifts, 135/95
21 burpees
Not exactly rocket science, but interesting: A lifetime of good habits and a healthy attitude toward aging can improve your quality of life when you age:
Healthy old people are much more likely to have a lower resting metabolic rate, Ferrucci says, which means that their bodies are still working efficiently. “They have energy left for other activities,” he says. “It allows them to do many, many things during daily life.”
The lucky ones also tend to have fasting glucose numbers more typical of people in their 20s. Obesity and lack of exercise increase the risk of insulin resistance, so keeping weight under control and staying active from early adulthood can help there, Ferrucci says.
Here’s the story from NPR:
On the website Canadian Running:
Does 60 seconds of sprints beat 50 minutes of moderate exercise?
One Canadian-led study finds that 10 minutes of exercise including just 60 seconds of sprints beats 50 minutes of moderate continuous exercise for health and fitness gains.
Update: Just received an e-mail from an author of this post: 35 amazing health benefits of running (+10 tips for beginners). It is over 7,000 words and packed with practical tips and advice.
Mile run
2-min max sit-ups
Max pull-ups, 1 set
250m row
Max push-ups, 1 set
Max squat jumps
Compare results with previous efforts
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Break up the pull-ups, push-ups and squats as needed
If you have a 20lb vest, wear it.