I always seem to find ways to not do Work Capacity 101. Frankly, it scares me. I mean, who isn't scared by this:
- 5 pull-ups.
- 10 med. ball slams (non-bouncing ball, hard and fast, like a zombie is trying to get up from the ground and eat you, and you are trying to pummel it back into the earth).
- 15 burpees (not squat thrusts - incorporate a push-up and leap).
- 20 jumping jacks.
- Repeat 10 (10!) times at the top of every two minutes (that means, if you go as fast as Ross does in his video, the most rest you can hope for is about 45 seconds, and personally, I'm not nearly as fast as Ross).
I think the first time I tried it was around six months ago, I cut almost everything in half, and I still only managed five or six circuits. I might have tried it one other time since then, and wussed out similarly. I've made progress at The Magic 50 because I keep trying it, but little on WC-101 because I avoid it.
So today was the day, and I was determined not to shirk. Here are the rules I laid down for myself:
- Perform all the reps as prescribed, as fast as possible.
- One minute rest between rounds.
- As many circuits as possible before exhaustion.
So how many circuits did I last?
Four.
I suppose that number is meaningless without also including a total elapsed time, but I forgot to set the clock. Next time.
The big problem for me is the burpees. The way the workout is structured, you arrive at those slightly winded and with your triceps pre-fatigued. I'm also not used to doing 15 at a stretch. I usually do 10 at a time, and even when I'm doing as many as I can in a 30-second block, it's never much more than 10. Those extra five make a big difference.
I definitely have to plug away at this workout some more. It induces levels of discomfort I never experience on the field (and then only if we're committing way too many turnovers).
Anyway, read Ross's article, watch the associated video, and give it a try! I'd be curious to hear if it's as painful for you as it is for me.
