22-Minute Routine

This is a great routine for increasing muscular endurance of the trunk. I got this from Dan Nelson, MS, DC who got it from UW crew when he was rowing there. Dan and his fellow rowers (and those of us who followed in their footsteps) were doing these type of workouts years before anyone even thought of coining the phrase "CrossFit"...

1-Upright Rows
2-Dead Lifts
3-Bent Rows
4-Hang Cleans
5-Squat Thrusts
6-Military Press
7-Front Squats (or Squat Jumps)
Use one Barbell that you never release. Do 15 reps of each exercise then start over at the beginning until you have completed this 5 times through. If it takes longer than 24 minutes, use less weight next time. If it takes less than 21 minutes, use more weight next time. This does not take very much weight... I recommend for the first time you do the 22-Minute Routine use a broomstick. And also have a vomit bucket handy!



Have Fun!