Name: Playbook - Coach Myers - 60 second Challenge
Uploaded: 2024-02-18T22:00:08.385Z
Duration: 30 min
Description: 60 second Challenge

So I love these kind of workouts!Feels great!

Samuel

Every station is MAX EFFORT. Perform as many reps as possible in 60 seconds. This may be 1 constant set or many mini sets.
Rest 30 seconds between each station.
Repeat entire circuit 3 x. 
1. Med Ball Slams
2. Chin Ups
3. Airdyne Sprint (max calories)
4. Push Up Pikes
5. Box Jumps.
6. Sled Push (max distance with BW in plate weight on sled)
7. Plank

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

- Grab the bar with a medium underhand grip
- Pull yourself up until your chin is over the bar
- Lower under control until your arms are almost straight, but not to a dead hang un-packed position

Chin Ups

Airdyne Sprint

Push Up Pike Flow

- Stand a few inches in front of the box
- Press hips back, lower down and explosively jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

- Load a prowler sled and stand facing it at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a walk, run or sprint

Sled Push - Heavy

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

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Great work out
Real test of character 😅

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Nice workout! Getting prepped for the 40 day shred!!

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