A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)
Minute 4 – 12 Ring Dips
Done (@tuesday) with new training partner (fitness version for her).
That was fun! 😀
A. 1 – muscle up progression w/ feet on a 24” box. 4, 4, 6 2 – wall runs. 20, 20, 22 3 – ab wheel roll out from the knees. 12, 12, 12 B. Ran out of time so did 4 rounds. It was enough. 1. AB – 8 cals all rounds 2. KBS – 15 reps 3. DB thrusters – 30# 10 reps for three rounds, 8 reps last round 4. Ring dips – 6, 6, 9, 8 first round were all for real, 2nd round was a small jump assist, 3rd & 4th rounds were feet behind… Read more »
Have been feeling under the weather with a head cold but wanted to move and sweat it out so did a variation of B.
6 rounds not for time
12 cal Air Bike
10 DB Thrusters @55lb
10 Strict Pull ups
12 Strict Ring Dips
Around 30-35 minutes.
Nice job showing up and doing some work!
A. Fitness 3 rds
8 candlestick rolls with ring assist since I can’t get out of the bottom and don’t have mats
60 sec nose to wall shh
15 ab wheel roll outs
B. EMOMx24 min
M1- row 150m :31/:31/:31/:31/:32/:33
Couldn’t make this faster err
M2-15 Russian KBS 44# UB all rds
M3- DB thrusters 20# DBS -UB allrds
M4- 12 ring dips- red band
UB x4 rds/ 6,4,2/7,5
C. 20 min of lower extremity / low back stretching and rolling
3 rounds
A: Roll to candlestick x 3, 4 MU progressions
20 shoulder taps
Floor slider reverse v-ups
6 rounds
B: 200m run. The rower is blocked right now.
15 KB 53lb
Thrusters 25lb DB. Adjustable DB died.
10 ring dips
Unintentionally sort of scaled. That was still a grind. Hats off to you guys who did this Rx today.
5 rds of B only due to time restrictions. All UB and around :25-:35 per movement
Off to coach 4yo’s some soccer. Woo-hoo
i’m thinking coaching 4 yo’s is going to be more of a workout than prescribed.
Thought exactly the same
Totally – they have no concept of pacing. It’s full effort until they are in empty. The parents love it because we send them home with exhausted kids!
Bumbleball!
Oh it’s definitely bumbleball. We make sure to do a good 15min warmup of functional movement before we herd cats. Squat jumps, single leg hops, side shuffle, good mornings, shuttle runs are all in there.
A.) done as RX in fitness.
B.) Rounds 5/6 were a grind, but got it done. 150M row, 15 swings at 24KG, 10 thrusters at 35 lbs dbs, 10 stationary dips.
Great work Ryan!
Awesome job!
Shoulder mobility and the rowing stretches Shane went over Rev Tabata – Row (490m/25cal total) Pronated Hang for time – 1:20 A. E2M Roll to Candle Stick + Banded strict RMU progression x 5 Handstand walk in 5′ sections (this went VERY well…was able to adjust hands and pressure on palm/fingers to maintain balance…even got several 5′ walks….so pleased with this today) Barbell roll outs x 15 B. EMOM for 24min 150m Row (35.3/35.1/35.3/35.5/35.6/35.9) 20 KB swings @ 24KG (actually did 20 first round by mistake…but it felt good so stuck with it) 5 DB Thrusters @ 35# DB’s 15… Read more »
Wow congrats on the HS walks that’s amazing!! Great work today Candy you crushed it
That’s some volume! Nice work today.
Love seeing the progress you’re making! (All due to your hard work!)
Garage workout
A. 5-sets of 12 BS at 155
5-sets of 10 front rack double dB squats at 50lbs
B. Min 1 12 cal ab
Min 2- 15 kbs 45lbs
Min 3 – 7 strict pull ups
Min 4- 8 rd’s
Neck was tweaked and did some db thrusters in part A so subbed out thrusters
Hi Alex!!!
Just got back from a 3week intermezzo of snowboardtrips to Austria and France, which was awesome! But somehow even all that moving around flying down a mountain didn’t maintain my conditioning at all haha, today sucked! But hey, let’s get back on that horse. I’m one day behind because of Easter celebrations with the familiy. A. Paused Front Squats 5×3 with tempo 80 / 85 / 90 / 95 / 100kg/225lbs Decided to hit about 80% considering I’m getting back to training heavy after 3 weeks B. Did 2rounds of ‘Mary’ every 3min with 90sec rest Ofcourse I ripped both… Read more »
3 weeks is a long time Steven..you did some awesome work for being away that long. It won’t take long for you to get back on track and pace!
Sounds like a great time! Welcome back!!
A. 7 / 4 / 3 MUs
HS wall runs x 30
Ab wheel (barbell) x 12
B. Done but had to cut last 3 rounds of rows short, prob closer to 150m. Otherwise rx
Awesome job!
fuck that
A) OT3M x 5: Front squat. In kgs and reps: 100 x 5 105 x 4 110 x 3 115 x 2 120 x 1 I felt a small tweak on the last rep of the 100s, nothing alarming but it was noticeable; I gotta be careful on that; other than that the lifting went smooth. B) For reps: AMRAP 4′ 21 cal row + 21 T2B + 21 front squats 50 kgs. Score: 51 reps Rest 4′ AMRAP 4′ 15 cal row + 15 T2B + 15 front squats 60 kgs. Score 44 reps Rest 4′ AMRAP 4′ 9… Read more »
Great progress on the T2B Jorge!
Beast! Well done
Hey gang: How do you track your results, aside from the comments here? I’ve been using BTWB, but I’m wondering if it’s actually worth the expense. I find it a bit clunky.
Hi Mike, i use BTWB and agree! I also have a personal training journal on Google Drive where i write the workout, how i broke up rep schemes, breathing between reps, movement cues etc.
Lately I track only RMs (1,3,5), a few row/run tests and named workouts.
Behold! nerdism
This is so good!
I have a good old fashioned notebook and then I have a Mywod app that I track 1 RM And the benchmark work outs.
I’ve been using BTWB for almost a year and I sometimes wonder if it’s worth it too. I really like knowing what weights I used the last time whenever some movement we don’t do often comes up tho (like lunges etc.). It’s also an easy way to know what all my PRs are… I just haven’t found a better way to do this yet lol
A: done with muscle up progressions (7/5/4) and wall assisted handstand walks
B: EMOM 16… and subbed 40# for thrusters and ring dip progressions
Part B was TOUGH! Almost met pukie.
Great work Mike. How did you feel on the grip test? I did pronated grip today…want to do sup grip tomorrow.
Got a bit confused
did 24 m of A and 18 of B without the rowing to get the dip and thruster rep
A1. Ring Muscle-Ups: 7, 6, 5
A2. Handstand Wall Runs: 30 reps
A3. AB Wheel Rollouts: 12
B. EMOM for 12 minutes (3 sets) of:
200m Row/15 – 2p KBS (hybrid)/10 – 55# DB Thrusters/10 – Strict Ring Dips
… brutal – this one was eating me alive – usually I’m disappointed that I’m running short on time … not today … saved by the bell.
A1 – Did C2B (higher than chest actually) – 6 per round
A2 – Right wrist is still hurting so did some stretches
A3 – 12 reps
B. Did 8 cal / 24kg / 16kg / push ups
Nicely done Mani!
But did you kick that cold in the booty?!
Yep! ?
Good morning, everybody… A little off script for A: A. 3 sets of the following: headstand hover straddle x 5 reps muscle up negatives x 3 reps B. done with row, 60# kb, and 40# dbells (legs needed a rest from last couple days). my takeaway from today…the hover straddle is something I tried a few years ago and couldn’t do. I haven’t practiced it at all since then. Today it was no problem. I went UB on ring dips for all sets today. A year ago, I would have been breaking on the first set (especially with thrusters prior… Read more »
Happy anniversary Chris! Don’t forget that if you didn’t show up daily to put in the work there would be zero progress. Way to go!
Great work, but i forgot to card you a card for your 1 year, sorry!
Happy anniversary Chris! You put in the effort each day and it’s paying off.
… you’ve logged in a ton of work this year.
happy anniversary brother! no doubt you’ll keep pushing the envelope for much more time, here’s to another year of killing it
Handstand hover straddle???
Headstand…I can’t do the handstand hover straddle…yet?
Thanks to you too my friend! I’ve been following since about 1 year also and this community has helped me in so many ways. Thanks for being a part of it! Let’s keep it up shall we! Hard work is paying off…
You’re crushing it! Great to hear about your progress. Keep up the solid efforts and more PRs are surely on their way!
Rx done and done. Wasn’t really feeling RMUs after all the pullups yesterday, 3-4 per set.
Way to get after it. With a week off and two days back, I was feeling a little beat up too. The emom was a solid choice today.
Great work – B was brutal.
I’m thinking maybe the AB actually made this one easier? I’m off that thing at around 17s for 12 cals… I’m sure 200m of rowing would take longer than that.
Sooo impressive to do everything Rx!
Wow, that’s way impressive man well done
I enjoy the workouts with built-in rest ?