For 20 minutes, each minute on the minute perform:
2 pullups
4 thrusters
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Seriously, though: men and women should work out the same way. That is, provided they have the same goals of developing functional strength, promoting lean body mass over adipose tissue, and improving health, both men and women are best suited to lifting heavy, hard, and with great intensity. Hormonal differences and diet will alter how this lifting program affects you and how much hypertrophy occurs, but the end result is the same: an increased strength to body weight ratio, which is vital for true Primal health and fitness. You’ll increase musculature, but it’s not going to be superficial, bloated muscle. It’s going to be muscle that makes sense, fat-burning muscle that fits your body and fits your genes. After all, you’re just providing the right environment for your genes through proper diet, adequate sleep, normalized stress levels, and – now – the right kind of movements.-Mark's Daily Apple
1 comment:
Tania:
1 x pullup
3 x 18# kb press
10 x air squat, switched to situps at about the half way point. Finished each round strong, except for when she came down hard on a situp and bonked her head. She lost a minute with that one, but she re-grouped and finished.
Jake:
2 x muscleup weighted with 10 extra lbs.
2 x 53#kb press - each arm
2 x 65# front squat
At round 18 I switched from the press/fs combo to 115# thrusters, I did 5 reps each round. I should have done that the whole wod. That muscle up/thruster combo was much more effective. It just took too long to do the strict presses and I had zero rest each minute.
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