This was one of those workouts that you get very nervous about. Why? Because you remember how much it kicks your butt:) The workout I am talking about is one we made a while ago but one that we don’t do that often because it is so intense.

It is the Prison 100 workout and it goes like this;
Alternate between two exercises doing descending sets of equal amounts of each until done.
100 of each, then 90 of each, then 80, 70, 60, 50, 40, 30, 20, 10 and done!

Begin by doing Power Wheel Crawl 100 yards, then immediately follow that by doing
Jump Rope 100 Doubles (I use our 1.5 pound weighted speed rope for this as it is a good weight and smooth). Alternate your Jump  Rope doubles each set: 100 forward, 90 backwards, 80 forward, 70 backwards etc.

It is an incredible workout and after the first few minutes I realized why I haven’t done it in a long time:) I also remembered the last time I did the Prison 100 I was feeling great and did it without much rest between sets. I cruised to a fast time of 33:50 for a total time.

This time I wasn’t sure how I was going to fair until the last minute, I knew I was going to be close but wasn’t sure if I could do it. All I knew was that the last few minutes I was hurting big time and that I could not take the luxury of a rest if I wanted to beat
by previous record. My arms were dying from the intensity of the Jump Rope doubles and Power Wheel crawls, my lungs were burning because I wasn’t resting more than 5 breaths. I just knew I had to suck it up big time the last 3 minutes if I had a shot at it. When I finished and looked up at the clock I realized the hard work paid off!!

Beating my PR with a new record time of 33:25, taking 25 seconds off my best.
In total for this workout you will do 550 Jump Rope Doubles and Power Wheel crawl 550 yards. Before jumping and crawling into this workout you have to be able to do Jump Rope Doubles forward and backwards pretty well as well as Power Wheel crawl pretty well otherwise you’ll crash and burn. All my Monkey Bar Gymnasium instructors and students train both on a regular basis and I recommend you do the same. Then when you can do some good basic numbers on each then go for it:) Give us a holler and tell us how you survived it:)

Without question this was a 4 Star workout!