Centurion Method Workout #4: Hercules

Here's another workout from the Centurion Method for you guys!

Workout #4: Hercules

1. 30 Second Sprint (Recover 30 Seconds)
2. 1 Minute Sprint (Recover 30 Seconds)
3. 20 Strict Pull-ups
4. 20 Wall Balls (20-25#)

--5 Rounds

Notes:

• The sprinting is as hard as possible. The recovery times are not listed in the original manual I received, so I added them to make a little more sense of it. 
• The pull-ups need to be done with no kipping or swinging. If you need to scale them down at any point during the workout, however, you may do so. 
• I really recommend buying a medicine ball or making a sand bag to do Wall Balls. To perform the exercise, you start by standing in front of a wall, holding the weight at chest height. Squat down, until your hips break parallel with the floor, and then, as you come back up, press and toss the weight up to a height of 10 feet. As the weight rebounds, catch it and repeat the next rep. Don't start your next squat until the weight is in your hands again. 
• This workout is going to leave you breathing very hard. Rest as you need to, but try to complete the workout as quickly as possible. 
• To make this workout more difficult, you can wear a weighted vest.

That's all for today! Until next time, good luck and train hard!

Here's another workout from the Centurion Method for you guys!

Workout #4: Hercules

1. 30 Second Sprint (Recover 30 Seconds)
2. 1 Minute Sprint (Recover 30 Seconds)
3. 20 Strict Pull-ups
4. 20 Wall Balls (20-25#)

--5 Rounds

Notes:

• The sprinting is as hard as possible. The recovery times are not listed in the original manual I received, so I added them to make a little more sense of it. 
• The pull-ups need to be done with no kipping or swinging. If you need to scale them down at any point during the workout, however, you may do so. 
• I really recommend buying a medicine ball or making a sand bag to do Wall Balls. To perform the exercise, you start by standing in front of a wall, holding the weight at chest height. Squat down, until your hips break parallel with the floor, and then, as you come back up, press and toss the weight up to a height of 10 feet. As the weight rebounds, catch it and repeat the next rep. Don't start your next squat until the weight is in your hands again. 
• This workout is going to leave you breathing very hard. Rest as you need to, but try to complete the workout as quickly as possible. 
• To make this workout more difficult, you can wear a weighted vest.

That's all for today! Until next time, good luck and train hard!