The Muscle Endurance Workout

Perform each exercise without stopping for one minute. If you or anyone in your group stops to rest, you must start the minute over. Take a 30-second break between each exercise. Perform the exercises in the order they are written. Weights listed are for women, men need to up theirs accordingly. Try not to weep. Especially when you get to #12. PS> Go potty before you start. Especially if you’ve birthed children.

  • Lateral raises (8 lbs)
  • Tricep dips with legs extended
  • Hammer curls (10 lbs)
  • Pec deck flys (25 lbs on the machine or 15 lbs in each hand if using free weights)
  • Lat pull downs (40 lbs)
  • Jumping squats
  • Push ups
  • Plyo box jumps (just jump onto a tall step or weight bench. Take off with both feet and land with both feet.)
  • Jumping jacks
  • Jump rope
  • Step ups
  • Bench jumps (place hands on weight bench or high step with both legs on one side. Jump both legs together over the bench to the other side. Immediately jump back. Repeat.)
  • Plank
  • Crunches
  • Mountain climbers
  • Hanging calf raises
  • Split squat jumps
  • Weighted ball twists
  • Pilates one hundred (go the full minute – not just until you count to 100, you wuss.)
  • Tricep hover (also known as the Really Hard Part of chaturanga push-ups)
  • Skull crushers (8 lbs each hand)
  • Barbell bicep curl (20 lbs)

So, who’s going to give it a try? Anyone help us out with the kipping pull-ups??

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  1. Dope a$$ article and workout. I love when I see strong women. It’s such an inspiration

  2. Been crossfitting for the past 6 months. I’m addicted, I love the way it makes me feel!

  3. Whats with all of these photos of muscular, manly Black women? Imo, its not a good look at all. You can be fit, defined without looking manly with overdeveloped biceps.

    • You are entitled to your own opinion to say this is not a “good look” and these women are “manly” is rude. A muscular woman may not be your ideal body type, but crossfitters are world class atheletes and are beautiful in their own right. I would pay to have a body like either of these women.

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