I made it through Newport today (well, almost!) I didn't do Round 8 because I ran out of time. This is one grueling workout. Anthony is evil!
I had to take extra rests throughout. The whole workout is 53:17. It took me 70 mins. I used my 20# KB for everything. For those who haven't done it yet, here is the breakdown:
Round 1: Cossack stretch (I am always amazed at Anthony's flexibility), squat/thrust/snatch (3 mins.); bicycle (1 min.)
Round 2: Squat/Press, One-Arm Swing (4 mins.); double leg raise (keep feet 6" from floor) (1 min.)
Round 3: 2-handed swing, hot potato (4 mins.); twisting crunch (1 min. - Anthony does sets of 10-8-6-4-2 and then repeats) This round really got me exhausted.
Round 4: Punch matrix, plank (you go through each exercise 3x) (3 mins.); Single leg raise (keep stationary leg 6" from floor) (1 min.)
Round 5: Side snatch, overhead lunge (4 mins.) side plank (1 min.) - this was one of the easier rounds for me.
Round 6: Squat/kick, sots press (press from a squat) (3 mins.); standing oblique crunch (1 min.)
Round 7: Hand to hand clean, dragon lunge (curtsy lunge) (I think this was 4 mins. but I can't remember); Russian twist which then turns into russian twist with bicycle crunch - I did these without the KB today but still felt them. This was also one of the easier rounds.
Round 8: Didn't have time to do this round but it was a kettlebell pushup (just like the side-to-side pushups in P90X), dive bombers into cobra and janda situp
Extra Round: Snatch/Turkish get-up/Windmill - You do one set of all 3 moves on one side, then the other; repeat. I finally did turkish get-ups with my 20# KB. I found it easier to follow Anthony's form than when I learned it on the instructional DVD with Sarah Lurie.
Bonus Round: 5 mins. snatch test - I did 2 sets of 5 on each side.
This is definitely an endurance workout. Some of the rounds seem to go on forever. Definitely the toughest workout in my collection.
Lioness - I plan on doing Firepower on Friday so I'm curious to see how you like it.
Jazcam - Great results!
Deanie - Great workout!
Waves to Vilma, Gayle, and Andilynn!