Workout of the Month

50/40/30/20/10

When I first saw that as the WOD from CrossFit I was intrigued. "What is a 50/40/30/20/10?"
"That's not what I think it is..is it? Oh it is. Fuuuuu!"

The numbers signify reps. Yes reps. 50 reps. 40 reps. And so on.

What the 50/40/30/20/10 is this; pick out three workouts that work the upper, core, and lower body, and a cardio exercise like jumping rope, side straddle hops, high knees, jumps etc.
You'll start the workout with 50 seconds of your cardio of choice, say jump rope followed by 50 reps of each exercise. After the 50 reps of the last exercise, start back with your cardio for 40 seconds and followed by 40 reps of each exercise; you'll work your way down to 10 seconds and 10 reps.
Now CrossFit has their method and it's intense. I love it and there's a great sense of accomplishment when you are done. Don't take long breaks or if any if you can manage during the workout. I did this on Saturday following my recuperation and had little breaks of no more than 10 seconds.

I modified the workout from CrossFit to fit my need but here's February's WOM:

11 minute warm
50/40/30/20/10
Weighted Squats (20lb)
Crunches
Upper Body 15/14/12/10/8 each of side lat raises(10lb), arm curls(20lb), and triceps extensions(20lb)
High knees

I followed this by a 3 mile stint on the bike.