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…

Equipment needed:


2k challenge

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! 


Park workout 5-26-18

The last time we tried to do a “track” oriented workout, we were shot down since the local high school locked up all access to the track.


So, we changed the venue for this workout. We found a high school track that actually allows its tax-paying constituents to access the facility.


As we’ve established in the past – I’ll never shy away from a good session outdoors. I love exercising outdoors. And, it’s good for you too.  The anticipated high temperature today is 95 degrees F, so it’s a good thing we did this at 7am before it got HOT.

For today’s workout, we used two pieces of equipment…

  1. Aylio 3 Loop Fitness Bands
  2. Running parachute (I think I got it from Dick’s Sporting Goods)

Here was today’s structure:

  • Warm up
    • 100 jump rope – any variety/skill
    • 2 minutes double under jump rope practice
      • Double unders are a really solid jump rope skill that get the heart rate racing. They take TIME to get good at. I remember when I couldn’t do one. Now, I can knock out over 20+ in a set before I trip on the rope.
    • 400m jog around the track
  • Agility work (w/bands around ankles for all exercises)
    • Left/Right 5 step side shuffle – 1 minute
    • rest 1 minute
    • Single leg lateral step out (right) – 1 minute
      • Best way to describe this move – stand with your feet just outside of hip distance apart, and in a quarter squat position. Proceed to move your right foot to the side about 6-12 inches, and tap a target. Return your foot to the starting position, and step your foot out again to the target. Repeat this as fast as you can and as many times as you can while staying in the quarter squat position, and not letting your foot go inside of the hip distance starting point
    • rest 1 minute
    • Single leg lateral step out (left) – 1 minute
      • See description above
    • rest 1 minute
    • Plank jacks – 1 minute
    • rest 1 minute
    • Zig zag step forward – 1 minute
      • Best way to describe this move – stand with your feet together. With your right foot, step diagonally 45 degrees to your right. Bring the other foot to the right foot’s new position. Step with your left foot diagonally 45 degrees. Bring your right foot to the left foot’s new position. Step again with the left foot 45 degrees to the left, and bring the right foot together with it. Now step with your right foot 45 degrees to the right, and bring your left foot with it. Repeat from the beginning of the sequence as many times as you can
    • rest 1 minute
    • Zig zag step backward – 1 minute
      • Execute the same movements you would forward, but moving backwards instead.
    • rest 1 minute
    • Power jumps (feet hip distance apart the whole time) – 30 seconds
    • rest 30 seconds
    • Power jacks (hold a band in your hands – optional) – 30 seconds

and then…

  • Hurricane sequence
    • 3 sets total
    • each set consists of 3, 20 second sprints paired with 20 seconds of “other” work
    • Rest for 2 minutes before starting your next set of hurricanes
      • Set 1 – sprint 20 seconds, push ups 20 seconds – repeat 3 times
      • Rest 2 minutes
      • Set 2 – sprint 20 seconds, bicycle crunches 20 seconds – repeat 3 times
      • Rest 2 minutes
      • Set 3 – sprint 20 seconds, plank 30 seconds – repeat 3 times
  • Parachute running
    • This was just a fun add on at the end – some of the participants had never run with a parachute on their hips before
      • 100 yard sprint with parachute
  • Cool down – 2 minutes


The group really liked the agility work with the bands. Your hip flexors start to burn pretty quickly when you wrap elastic around your ankles and start doing stuff. All of these movements involved hip abduction (moving the leg away from the centerline of the body). Most of us could probably spend a little more time training abductor movements.

The hurricanes probably whooped us all the most. It’s a protocol that is beneficial for training VO2 max. The trick is that you really need to sprint HARD (I’m talking like all-out intensity – run like you stole something) to get the VO2 training result.

The workout clocked in just under an hour, and ate up about 565 C. We were happy with that.

The heart rate chart wasn’t a surprise. I figured it would spike during the hurricanes, and it did.

track workout 5-26 hr chart.JPG

After all of that, one of our members invited us back to his home where he cooked one of the best victory omelets I’ve ever had. And, that dude can poach a wicked egg.


Do you have any favorite spots to exercise outside? Any favorite routines? If so, please let us know. If you liked this post, please be sure to “like” and “share.” Thank you.