We are in our third and final week of programming from featured coach John Hackleman's The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training - based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

 

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

 

Breaking Muscle Shop

"Pit Chelsea"

Repeat every 5 minutes, 4 times:
100 Bag punches
16 Head kicks
8 Bag slams
10 Burpees
25 Box Jump (24")

 

Begin each round exactly every 5 minutes. If you have any time leftover when you finish the box jumps, use it to rest. Tally your total times for each rounds - if round 1 took you 3 min and round 2 took you 4 minutes, you would have 7 minutes total for those 2 rounds.

 

Post total time of all 4 rounds to comments below.

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