Can you handle it?
2000 reps of agility related FURY!
Okay – so long story short, I fell down my stairs at home back in September, and tweaked my shoulder. At the time, I didn’t think much of it. It annoyed me a little bit when doing yoga, push ups, dips, etc. Just thought it was a nuisance, so I kept going. When I started the LIIFT4 program on Beachbody On-Demand, I found out how jacked up my shoulder really is.
On the shoulder day, in my 2nd set of overhead shoulder presses, I realized that I’m actually injured, and needed to stop right away. I’m not talking discomfort from challenging myself – I’m talking sharp pain. Lesson to the masses – know when you are actually INJURED, and SHUT IT DOWN!
So, I resolved to take a break from any form of resistance training on my shoulder for the next three weeks, and just let it chill. I’m not in a sling or anything – I’m just avoiding any type of direct repetitive stress that causes immediate discomfort (no push ups, no down dog, no dips, no pull ups, etc). I’ve found I can jump rope, so that is nice.
I didn’t want to be a total sloth during this period, so I decided to focus on lower body stuff. I’ve spent some time on the elliptical for 25 minutes at a clip, and I’ve been doing jump rope work and agility ladder work. One day, I decided to ram those two together, and create a workout. Thus, the 2K Agility Challenge was born…
This is a 13 round workout. The first 8 rounds go for 3 minutes of work, 1 minute of rest. The final 5 rounds are all core-centric, and on the ground. 30 seconds of work, 20 seconds of rest. Why 30 seconds? Because I hate core workouts.
Your goal is to try and hit the numbers in the “baseline challenge.” If you hit those numbers throughout the workout, that gets you to within 5 reps of the 2K challenge. If you go over on some, and under on others, that is fine. The key is to try and hit 2K total reps in the allotted time.
The jump rope portion is pretty simple. Jump rope for 3 minutes. COUNT YOUR REPS and write them down. Here is the one rule. The first 100 reps have to be on one foot. Do 50 reps right foot only, then 50 reps left foot only. After that, its freestyle – do whatever you want.
Pro Tip – high knees jump rope is FAST.
For agility ladder heisman shuffle, check out this video from Insanity: Asylum. Each time up the ladder counts as 1 rep. Up and back counts as 2 reps.
For agility ladder hop scotch, check out this video here. Each time up the ladder counts as 1 rep. Up and back counts as 2 reps.
For the reverse crunch, just lay on your back with your legs straight out. Pull your knees into your chest. Straighten your legs back out. That is 1 rep. Don’t let your feet touch the floor.
For the leg lifts, just lay on your back with your legs straight out. Lift your straight legs into the air until they form a 90 degree angle with your torso. Lower them back down w/o touch the ground. That is 1 rep.
For the c-sit heel tap, get into a c-sit position and hover your heels off the ground. Now touch your heels to the ground. Raise them back off the ground. That is 1 rep. Its a small movement – your heels should be no more than 6″ off the ground when you raise them.
If you check out my 12/20 workout reps (in the chart), you’ll see that I blew past the 2K challenge requirement. The first time I did it, I was around 1800 reps. I figure 2K is a nice starting challenge threshold for the group (I’ll be running the Wednesday workout group through this gauntlet). I think I can go even higher if I go high knees for ALL of the reps after the one-legged reps in jump rope. We’ll see. Just going to play with it for now. Could also increase the time threshold on the core work at some point.
Anyway – have some fun with it, and post your results below!
Did you try the Agility 2K challenge? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share!