PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 1 minute (note your RPM, breathing in and out through nose only)
Assault Bike x 1 minute @ base RPM + 10 (For example, if you started minute 1 at 50RPM, hold 60 RPM here. Maintain nasal breathing!)
Assault Bike x 1 minute at original RPM (focus on lengthening your exhales and bringing heart rate back down. Again, maintain nasal breathing)
Followed by…
Two sets of:
Single Dumbbell Burpee Deadlift x 3 per side
Kipping Pull-up x 6 OR Scapular Pull-up x 12 (perform kipping pull-ups if you plan on doing bar muscle-ups, perform scapular pull-ups if you plan on doing strict pull-ups)
Then…
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil’s Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil’s Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.
Did with my hubby and kids joined us on the runs.
70 cal AB
800 m run
40 DP – 35/25
400 m run
20 BMU
40:51 – not bad for all the child wrangling.
Done solo with some subs
100 cals on rower
800m run
30 burpees and 30 hang clean and press 44 lb kb
Done in sets of 10
400m run
10 strict pull-ups and 10 strict ring dips done in sets of 5.
42:57
7 minutes of ab work
It was nice to run outside on a warm day for the first time in months and also to be working out at home after some hotel wods.
Tough Mudder 15k this morning. That was enough 😁
Nice! It’s been a few years since I’ve done one. I hope you had a blast!
A. Bench Press w/ 200m Ski Erg Super sets 65# x5, 85×3, 95×3, 105×2, 115×2, 120×1 Ski Erg times – 51.3s / 52 / 51.8 / 51.6 / 52.1 / 52.6 B. Done Solo 2 Rounds for time 23.3 cal AB – 2:26 / 2:29 800m TM Run – 4:35 / 4:39 20 Burpee deadlifts @ 50# DBs – 10/10 both rounds 400m TM Run – 2:22 / 2:19 10 Strict Pull Ups – 5/1/1/1/1/1, 4/1/1/1/1/1/1 Round times – 13:30 / 14:28 = 27:58 C. 3 Sets for Quality Tall Kneeling Halos w/ 10# ball x 20 Plank Knee to… Read more »
Great work! I like the bench press and ski super set.
Team of 1, 2 rounds for time
Broken screen AB, 20cal = 1min
100cal AB (5min)
800m run
30 devil’s press 40# dbs 10/10/10 & 15/15
400m run
10 strict pull up w/ purple band 5/3/2 & 5/3/2
17:50 first round
36:43 total
2 Rounds
800m run
20 devils press (35#)
400m run
20 pull ups
35 cal row
30:35
35:15 solo
Followed the fitness program for modifications.
22cal
800 run
20 db burpee dl
400 run
10 strict pull up (banded)
Great work Heather!