BeatdownGPT
AO: Academy
When: 2024-12-02
QIC: Turbine
PAX (5): lumbergh, Mayhem, No-See-Um, Turbine
Preamble:
This was an attempt to engineer a beatdown using ChatGPT. All in all, not so bad. Below is the output word for word (I may start calling all of my beatdowns an “inferno”.)The Thang:
Here’s the F3 Beatdown revised to focus on chest, calves, hips, and core, with a balance of pushing intensity and targeted lower-body strengthening.
The Beatdown Plan: “Chest, Calves & Core Inferno”
Warm-Up: Escalating Hand-Release Prisoner Cell Merkin Burpees (5 minutes)
Perform as many rounds as possible in 5 minutes:
1. 1 hand-release prisoner cell Merkin burpee
2. Add 1 rep each round (e.g., 2, 3, 4…).
Hold plank or perform squat pulses when finished until time is up.
The Thang (50 minutes)
1. Push & Lower Superset Circuit (20 minutes)
Perform 4 rounds of the following with minimal rest:
1. 20 Merkins
2. 20 Calf Raises (on curb/raised surface if available).
3. 15 Wide Merkins
4. 15 Glute Bridges (focus on squeezing at the top).
5. 10 Diamond Merkins
6. 10 Hip Thrusters (sit on ground, hands behind for support, raise hips explosively).
Between rounds:
• Round 1: Sprint 50 yards and back.
• Round 2: Broad jump 25 yards.
• Round 3: Bear crawl 25 yards.
• Round 4: Crab walk 25 yards.
2. Partner Push-Pull Grinder (15 minutes)
Partner up and complete the following cumulatively:
1. 300 Merkins – One partner works while the other performs squat jumps.
2. 200 Single-Leg Glute Bridges (100 each leg) – Switch every 10 reps.
3. 100 Explosive Step-Ups (50 each leg) – Switch every 10 reps.
Challenge Finish: 30 seconds of wall sit (or squat hold) for both partners.
3. Four Corners of Pain: Chest & Lower Focus (15 minutes)
Set up 4 corners ~25 yards apart. Perform 2 laps:
• Corner 1: 20 Incline Merkins (use a bench/curb).
• Corner 2: 20 Calf Raises (double or single leg).
• Corner 3: 15 Decline Merkins (feet elevated).
• Corner 4: 10 Burpee Jump Squats (burpee into a deep jump squat).
Mode of travel between corners:
• 1st lap: Sprint.
• 2nd lap: Bear crawl.
Time permitting: Bonus 3rd lap with broad jumps.
4. Core Finisher: “The Gauntlet MAX” (5 minutes)
Perform the following continuously for 5 minutes with no rest:
1. Flutter Kicks – 1 minute (4-count).
2. Low Plank to High Plank – 1 minute.
3. Heels-to-Heaven – 1 minute.
4. Side-Lying Hip Lifts – 30 seconds per side.
5. Boat Hold with Twists – 1 minute.
This beatdown is intense and ensures a killer chest workout, explosive calf and hip activation, and a core crusher to finish. Let me know if you’d like additional modifications!