This is a handy timer for the Fifty Ten protocol as described in "Max Capacity Training."

The Fifty Ten protocol consists of 4 rounds of 4 exercises each. Do as many reps as you can of the first exercise for 50 seconds, then rest for 10 before moving on to the second exercise. Repeat for the third and fourth exercises. This completes Round 1. Repeat the process for Rounds 2, 3 and 4. Total workout time is 16 minutes.

Exercises for the first week are:
- Squats
- Push-ups
- Lunges
- Plank bridge

Good luck!

Loading more stuff…

Hmm…it looks like things are taking a while to load. Try again?

Loading videos…