PERFORMANCE & Fitness

Warm-Up.

One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

Two sets of:
Row x 200 Meters
Box Jump x 5
Push-Up x 5

Then…

“Roxy #1”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Box Jumps (24″/20″)
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row or Ski Erg

Compare results to February 3, 2022.

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Getty
Getty
April 21, 2022 5:24 pm

Roxy #1 – Rowing edition
For Time:
1000M Row
800M Ski erg
1000M Row
40 Box Jump Overs (24″)…oops, box jumps would’ve been much nicer
1000M Row
40 Push Ups
1000M Row
800M Ski erg

28:51

Andrew Craig
Andrew Craig
April 21, 2022 4:32 pm

Rx 22:47 rowing

Alban
Alban
April 21, 2022 12:21 pm

Roxy #1
800 run TM 3:43
800m row 2:58
800m run TM 3:50
40 BJ 20/20 1:35
800m run TM 3:54
40 push up 30/10 1:10
800m run TM 3:40
800m row 3:00

25:00

Luke Tipton
Luke Tipton
April 20, 2022 7:26 pm

A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
95, 110, 125, 135, 145, 155

B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)
7:51

C.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps @ 32X1
185, 200, 205, 210 (3), 205

Shan
Shan
April 20, 2022 6:18 pm

M55
26:42. Crap. Just realized I missed the 2nd run. Would have to add 5 minutes to my time.

Last edited 2 months ago by Shan
Janelle Winston
Janelle Winston
April 20, 2022 5:41 pm

Did yesterday’s B.

5 RFT:
12 pistols
9 DB push press
6 burpee broad jumps. (Modified so I could do it outside.)

8:30

Ran a bit outside too.
Also farmers carry about 200 + feet in and out of the house with the DB’s. 😂

Chris
Chris
April 20, 2022 4:11 pm

27:32 Rx

With rows

Push Ups: 20/10/5/5

Mark M.
Mark M.
April 20, 2022 3:31 pm

Slightly modified (run only):
2400m
40BJ
800m
40PU
1600m

Time capped at 30:00 – clock at 24:16 when entering last run, felt good, but probably too slow on first run set

Logan Harris
Logan Harris
April 20, 2022 3:07 pm

26:39 Rx with treadmill running (7.5mph)
Hopeful that this one will loosen my legs up from running the other day, and the pistols yesterday (it certainly won’t happen without some hope 🤷🏻‍♂️)

BForce
BForce
April 20, 2022 2:28 pm

28:05

Anika Tipton
Anika Tipton
April 20, 2022 2:28 pm

29:36 with the rower.

Theo
Theo
April 20, 2022 10:49 am

“Roxy #1”
For time:
800 Meter Run
800 Meter Row
800 Meter Run
40 Box Jumps (24″/20″)
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row

24:55

Logan Harris
Logan Harris
April 20, 2022 3:08 pm
Reply to  Theo

That’s impressive!

Theo
Theo
April 21, 2022 1:00 am
Reply to  Logan Harris

Thanks!

Lee
Lee
April 20, 2022 10:41 am

28:16

Still hate the hills in my neighborhood 🤬

Peej
Peej
April 20, 2022 8:57 am

25:37 holy smokes

Blake Shealy
Blake Shealy
April 20, 2022 7:40 am

RX (w/ 800m rows) … 27:02

Felt great on this one. Pacing is getting much better! Kept the first two 800m’s @ ~ 4:00-4:05. Dropped the final two 800’s down to ~ 3:45-3:55

Blake Shealy
Blake Shealy
April 20, 2022 7:59 am
Reply to  Blake Shealy

(best box jumps I’ve done so far… Knocked out all 40 in ~ 2:30!!👏🤙)

Logan Harris
Logan Harris
April 20, 2022 3:08 pm
Reply to  Blake Shealy

Nice! Even with all the running! That’s great.

Blake Shealy
Blake Shealy
April 20, 2022 3:39 pm
Reply to  Logan Harris

Thanks man! Probably had a bit more in the tank at the start, but I’m trying to get a better feel for my pacing capacity