Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
400 Meter Run
Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.
Pairs comp practice session from last night, going to head in later this afternoon to do comptrain!
A. Hang clean 5 sets of 1.1.1 up to 70% 1rm clean
B. Build to a heavy power snatch
C.
Buy in: 30 air squats each
3 rounds shared however:
30 AirBike cals
30 dball over shoulder at 50lbs
Buyout: 30 air squats each
D. 3 rounds
Synchro 30 Sandbag back rack lunges 15kg
Run 400m with 15kg sandbag
Good session, the competition programming is work capacity orientated so feeling prepared. Legs preeeetty sore this morning.
It was raining so I subbed out the run and did the work on a 8 min repeat.
3 rounds of 2 min row, 2 min bbj (not jump over), 2 min bike, 2 min rest.
Maintained 40 Cal row, 16 bbj, 34/30/30 bike. Cut the run cos it was raining. Don’t want to do anything else tonight.
Rowed at 1300 pace – finished around 1:50 each round.
BBJs in 1:40ish
Bike at 420watts average pace in 1:40ish
Tough!
damn that rain! nice consistency across the sets Shaun
Anyone with a spare 10 mins, there’s a great tutorial i found on BBJO from Brent Fikowski’s site, starts at 12.09 on this link https://www.theprofessorproject.com/burpees
Good morning everybody…
A. 35/20/34 (89)
38/20/33 (91)
37/20/35 (92)
did 100 single unders for run
How subb Assault Bike in this set?
Could not do the run due to logistics. I realize this workout would feel very different with the run. Did the following:
Every 2 minutes for 24 minutes:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″)
2 Minutes of Assault Bike (for calories)
2 minutes rest
R1.
Row: 38
BBJO: 15
AB: 32
R2.
Row: 39
BBJO: 16
AB: 32
R3.
Row: 41
BBJO: 18
AB: 32
Fun one today! I didn’t record my cals for the row or AB but BBJO were 20; 18; 17