New Years Day Workout Challenge

I like to celebrate milestones (birthdays and New Years) with some type of physical test. I know it sounds a little stereotypical for a trainer, but I like to know where I stand physically in relation to last year at this time.

I stole this little gem of a workout a while ago from Steve Maxwell. This test works for me personally because I value overall conditioning and strength. If you are a runner, power lifter or involved in a sport, you will want to create a test that reflects what physical traits you value (IE: a 1 mile run for time, a max lift or total points on Guitar Hero).

The workout goes a little something like this:

1. Jump Rope 100 reps with a weighted rope- use a non weighted rope if necessary or simply perform jumping jacks

2. Burpees x 10- there are 3 levels of burpees to choose from (see videos)

Level 1 Burpees



Level 2 Burpees



Level 3 Burpees



3. Pull Ups x 5- choose one of the levels below. If you don't already own a TRX, then you need to buy one here ASAP.

Assisted pull ups



Full pull ups




Complete 12 rounds (1 for each month of the year) for time. Record your time and try to match it next New Years day!

If you break 30 minutes, you are either a mutant or you are still drunk and don't realize how painful this workout is.

Have fun and Happy New Year!