DHR 500 (aka "torture")

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CAW
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DHR 500 (aka "torture")

Postby CAW » Mon Jan 21, 2013 12:16 pm

Engmomma's evil bootcamp instructor assigned this to the class when it was canceled one week.

Posted here for those not in the Weight Loss section...(and not interested in weather threads. :wink: )

The DHR 500 Special Workout....not for the faint of heart.

First time I did it, it took me about 30 mins. You are supposed to go as fast as you can. By the time I got to the plank up downs I was ready to collapse in a heap. The burpees at the end are murderous.

Must be completed in this order.

50 Squats
50 Pushups
50 Vsits (must touch your feet, try to perform with knees straight - can bend knees if you have to)
50 Lunges (Alternating legs, 25 per side)
50 Tricep Dips
50 Sitting Rotations (balance on your bum with your feet in the air, clasp your hands together and touch the floor on each side of you without separating your hands)
50 Jump Squats
50 Plank Up and Downs (start on your forearms, and push up onto your hands as if in the pushup position and then back down again = 1)
50 Reverse Bridges (lie on your back and squeeze your bum and lift up and down)
50 Burpees (chest MUST touch the ground at the bottom, feet MUST come off the ground at the top)
~Kara~

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La
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Re: DHR 500 (aka "torture")

Postby La » Mon Jan 21, 2013 2:44 pm

Thank you (I think).
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MichaelMc
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Re: DHR 500 (aka "torture")

Postby MichaelMc » Mon Jan 21, 2013 2:50 pm

Seems strange that 50 is the perfect number for all exercises. Frankly physiologically it is strange that 50 is the right volume for ANY exercise.

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ratherawkward
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Re: DHR 500 (aka "torture")

Postby ratherawkward » Mon Jan 21, 2013 2:58 pm

I posted in the other thread, but I tried this today and after 50x squats and pushups, I had to cut it down to 20 reps for the rest of it. Brutal!
PR's so far: 5K 27:15, 10K 55:25, 21.1K 2:10:53, 42.2K 5:21:27
Upcoming: Toronto Women's 5k in May, STWM Half in October

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La
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Re: DHR 500 (aka "torture")

Postby La » Mon Jan 21, 2013 3:06 pm

ratherawkward wrote:I posted in the other thread, but I tried this today and after 50x squats and pushups, I had to cut it down to 20 reps for the rest of it. Brutal!

No reason why you couldn't start with 20 of everything (even 10) and build from there.
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Re: DHR 500 (aka "torture")

Postby Engmomma » Mon Jan 21, 2013 3:40 pm

Or do it in "sets". When I get to the up/downs and burpees I start doing them in 5's. Just do 5....10 times. :)

As for 50 being the perfect number? meh....don't know his rationale. By the time he made us do that workout we had been working with Rob for over 2 years. He knew what our abilities were and that given enough time we could all get through it.

Quick glance going through my journal you will see that during the DHR days there was rarely a week that I didn't come out of his class drained and in dire pain days later. It was only once per week so I tried not to complain....too much ;)

As a background DHR is a Chiro and specializes more in sports med and physiology. He has worked extensively with varsity teams and even 42 yo amateurs like me. We have an equal amount of trust, respect and skepticism. He respects that many of us are long(er) distance runners however it his belief that hard interval workouts like this are overall better. He knows that for me running is important which he appreciates and would never say stop doing it. I don't believe in all of his philosophies on diet and nutrition. It is a good mix.

I have a new set of exercises that he has me doing at home. Supposed to be twice per week but I have only been fitting it in once. Tonight I am swapping out those sets for the DHR 500. And maybe a slow spin on the bike to loosen me up after the fact. Take a look if interested.
The Summer of Eng is over.

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ratherawkward
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Re: DHR 500 (aka "torture")

Postby ratherawkward » Mon Jan 21, 2013 4:45 pm

La wrote:
ratherawkward wrote:I posted in the other thread, but I tried this today and after 50x squats and pushups, I had to cut it down to 20 reps for the rest of it. Brutal!

No reason why you couldn't start with 20 of everything (even 10) and build from there.


I probably should have just started with 10 or 15, but I got bloody-minded about it and bit off more than I could chew. Not the first time...
PR's so far: 5K 27:15, 10K 55:25, 21.1K 2:10:53, 42.2K 5:21:27
Upcoming: Toronto Women's 5k in May, STWM Half in October

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Engmomma
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Re: DHR 500 (aka "torture")

Postby Engmomma » Mon Jan 21, 2013 7:20 pm

Going in for the burpees. This could be it for me. :lol:
The Summer of Eng is over.

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Re: DHR 500 (aka "torture")

Postby Engmomma » Mon Jan 21, 2013 7:48 pm

So I took me well over 30 mins. The burpees were a death warrant. Started and ended with 10 mins on the bike. Will post this in my journal too.
The Summer of Eng is over.

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Re: DHR 500 (aka "torture")

Postby OLRunner » Wed Jan 23, 2013 1:26 pm

You have to work up to this, right? :shock:
I am sure I could not do 5 of each of these. :oops:
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Re: DHR 500 (aka "torture")

Postby CAW » Wed Jan 23, 2013 1:33 pm

I had a dream last night (nightmare, really) that I was attempting this and Engmomma kept yelling at me Jillian Michaels style!

Image
~Kara~

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Re: DHR 500 (aka "torture")

Postby Habs4ever » Wed Jan 23, 2013 3:47 pm

CAW wrote:I had a dream last night (nightmare, really) that I was attempting this and Engmomma kept yelling at me Jillian Michaels style!

Image


:lol:
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Re: DHR 500 (aka "torture")

Postby gnu » Wed Jan 23, 2013 4:04 pm

The first few times I did this was right after another challenge so I could (almost) do it all the way through. I haven't done anything of the sort in a loooong time, so were I to attempt this workout now, I would probably start at 10s and work my way up!

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Engmomma
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Re: DHR 500 (aka "torture")

Postby Engmomma » Thu Jan 24, 2013 9:54 pm

CAW I would never do that. :shifty:

NOW DROP AND GIVE ME 20 BURPEES!!! :lol:
The Summer of Eng is over.

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ratherawkward
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Re: DHR 500 (aka "torture")

Postby ratherawkward » Thu Jan 24, 2013 9:56 pm

My arms are only *just* beginning to feel less sore after my attempt at this on Monday. Putting on my coat has been difficult!
PR's so far: 5K 27:15, 10K 55:25, 21.1K 2:10:53, 42.2K 5:21:27
Upcoming: Toronto Women's 5k in May, STWM Half in October

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Re: DHR 500 (aka "torture")

Postby trixiee » Fri Jan 25, 2013 8:03 am

Engmomma wrote:. I don't believe in all of his philosophies on diet and nutrition. It is a good mix.



I'm interested in hearing more about this...
http://connect.garmin.com/profile/trixiee14

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Re: DHR 500 (aka "torture")

Postby Engmomma » Sat Jan 26, 2013 11:09 am

DHR believes in "cleanses". Not a specific brand just in reducing what you eat and eating really clean. No booze. No coffee. Lots of water and intermittent fasting.

I just don't think I can do that.
The Summer of Eng is over.

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La
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Re: DHR 500 (aka "torture")

Postby La » Sat Jan 26, 2013 12:47 pm

Engmomma wrote:DHR believes in "cleanses". Not a specific brand just in reducing what you eat and eating really clean. No booze. No coffee. Lots of water and intermittent fasting.

I just don't think I can do that.

I'm not a fan, either.
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright

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Re: DHR 500 (aka "torture")

Postby tinyterror » Sun Jan 27, 2013 12:04 pm

Thanks for posting this - I work at home and some days just don't feel like a run or going to the gym. Tried it yesterday, with 20 reps of each. Those burpees are indeed murder and couldn't master the plank up and downs. Yet.
Whatever doesn't kill you...will still probably hurt like a son of a b*#ch!

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Re: DHR 500 (aka "torture")

Postby Miss*Smiles » Mon Jan 28, 2013 3:56 pm

tinyterror wrote:Thanks for posting this - I work at home and some days just don't feel like a run or going to the gym. Tried it yesterday, with 20 reps of each. Those burpees are indeed murder and couldn't master the plank up and downs. Yet.


Love the "yet" you added at the end of that :D
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Re: DHR 500 (aka "torture")

Postby Engmomma » Wed Jan 30, 2013 9:24 pm

KFH was inspired by our talk of the DHR 500 workout. This week he gave us his version which is also very good. Only issue is it requires equipment. Tonight we had to do the following:

25 pull ups (assisted on machine )
50 push ups
50 single arm deadlifts with overhead lift
50 deadlifts
50 floor sweepers
25 pull ups

It was good. Sweating like a bandit. Loss of arm control after.
The Summer of Eng is over.


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