PERFORMANCE & FITNESS

Warm-Up.

One set of:
Run x 400 meters, nasal breathing only

Followed by…

Two sets of:
Single-Under x 50 reps
Bodyweight Walking Lunges x 25 reps

Then…

A.

Five rounds for time:
50 Double-Unders
400 Meter Run
30/22 Calories of Assault Bike
20 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

Time Cap = 40:00 Minutes

 

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Randy
Randy
August 2, 2022 12:28 pm

A. 4 rounds in 33 even. Ran out of time to get fifth in. Used jumping jack in place of DUs.

Last edited 8 days ago by Randy
Josh W
Josh W
August 1, 2022 7:59 pm

RX @37:40

Luke Tipton
Luke Tipton
August 1, 2022 7:47 pm

32:44
W/ 55# DBs

Aaron
Aaron
August 1, 2022 3:35 pm

used 50# dbs only one 24 kg kb

39:35 first 2 rounds felt good mid rd 3 transitioned to “just keep moving”
all lunges 10/10, cals 2:20 ish du unbroken-3 sets-4 sets-3 sets

Mark M.
Mark M.
August 1, 2022 3:28 pm

Rx Scheme, but TC’d (need to pick up the pace on bike) – forced myself not to look at the clock, and heard the buzzer in the last round of lunges…talk about demoralizing

Mike Slagle
Mike Slagle
August 1, 2022 2:08 pm

Done with an 800m run instead of cals. The plus was I didn’t have a transition. The downside was more running in high heat and humidity. Lunges done with 44 lb kbs.

31:17
Rounds were pretty even all the way through.

Andrea Arzillo
Andrea Arzillo
August 1, 2022 12:49 pm

A. Not Rx 33:03 with 2x20kg kettlebells. I was not feeling confident with 2x24kg after a week of break

Candy Olkey
Candy Olkey
August 1, 2022 12:23 pm

I received the most amazing package in the mail today! I’m not sure how many of you follow the Invictus Blog, but they have merch on sale to help support the Invictus Athletes going to the games. One of the items is a Sprit Animal T-shirt. I am a single mom and can’t always help out..but I have purchased the tie dyed t’s and tanks from year to year. Well they don’t offer this t-shirt in a tank..bummer..and I commented that I would purchase one if they did. Well, our beloved coach Michele Vieux made me a tank out of… Read more »

Candy Olkey
Candy Olkey
August 1, 2022 12:01 pm

5 Rounds for time – RX 36:04 50 DU – 1 trip in round 1 and round 3 400m Run – outside 2;15-2:30 22 Cal AB – 2:18/2:13/2:15/2:18/2:27 20 Walking Lunges @ 16kg – all UB Round times – 6:50 / 6:55 / 7:05 / 7:37 / 7:37 ***Super surprised I finished under the time cap…I set my timer for 60 min and just told myself to pace it and get in some good quality work. This was tough after doing Sat WOD yesterday and being my 6th day on…1 more day and I’m taking 2 days rest. And by… Read more »

Adam
Adam
August 1, 2022 11:24 am

36/m/195
Squats 5*5 255
Rx
Only 3 rds 18:39

Jeremy Hammock
Jeremy Hammock
August 1, 2022 8:41 am

Finished under time cap
Got off track with a phone call

Gassed!

Candy Olkey
Candy Olkey
August 1, 2022 12:03 pm
Reply to  Jeremy Hammock

I took a 15s call from work on the 3rd round and my coworker thought something was wrong..nope..just working out..lol

Jeremy Hammock
Jeremy Hammock
August 1, 2022 12:35 pm
Reply to  Candy Olkey

My mother wanting to talk 😂

Candy Olkey
Candy Olkey
August 1, 2022 1:19 pm
Reply to  Jeremy Hammock

Now that’s funny..but unless the call is work or my kids…”IGNORE”! And my kids know better..my daughter (11 yrs old) knows that when mom is working out… talking to her..looking at her..or needing anything other than life support is NOT HAPPENING!

Matteo Popazzi
Matteo Popazzi
August 1, 2022 6:49 am

36:13 di RX

Candy Olkey
Candy Olkey
August 1, 2022 12:03 pm
Reply to  Matteo Popazzi

Great work Matteo!

Noel Smith
Noel Smith
August 1, 2022 4:15 am

36:25. Scaled lunges to 60lb sandbag walking lunges

Candy Olkey
Candy Olkey
August 1, 2022 12:04 pm
Reply to  Noel Smith

Outstanding Noel!

Kote
Kote
August 1, 2022 3:26 am

Off Topic: Guys please recommend scale for Bar Muscle Up, what you consider better alternative when you cannot perform movement. Strict Pull Up? Chest to Bar? or something other? Thanks!

Barefoot Squatter
Barefoot Squatter
August 1, 2022 8:56 am
Reply to  Kote

i used to do a chest to bar pull up (as explosive as possible) then run over to do a stationary dip to simulate… then when i sorta was able to do bmu’s i’d count 3 fails in a row as a rep

Kosta
Kosta
August 1, 2022 11:04 am

Nice overcome ☺️Thanks!

Candy Olkey
Candy Olkey
August 1, 2022 12:06 pm
Reply to  Kote

I would say whatever strict movement (Pull Up or C2B) that you can do and continue to build on UB reps. I do like BFS suggestion with adding in either stationary or ring dip.

Mike Slagle
Mike Slagle
August 1, 2022 2:09 pm
Reply to  Kote

I typically do 1 strict pull-ups or c2b and 1 strict ring dips for every BMU.

Kote
Kote
August 1, 2022 3:24 am

Off Topic: Guys please recommend scale for strict handstand pushup, what you consider better alternative when you cannot perform movement. Pike Handstand Pushup or Sitting dumbell press? or something other? Thanks!

Kote
Kote
August 1, 2022 3:31 am
Reply to  Kote

or box pike pushups

Barefoot Squatter
Barefoot Squatter
August 1, 2022 8:53 am
Reply to  Kote

maybe handstand holds, one second per rep and then qtr or half depth reps onto some kind of yoga block or stack of towels, so it’s like a progression towards getting these banged out

Kosta
Kosta
August 1, 2022 11:05 am

İ can do wall walks and hold the handstand. Never tried pushing though Thanks appreciate the feedback

Candy Olkey
Candy Olkey
August 1, 2022 12:08 pm
Reply to  Kote

Mix it up! I’m always scaling to something, but I try to change it up each time we do them.

Mike Slagle
Mike Slagle
August 1, 2022 2:10 pm
Reply to  Kote

I typically kb sitting press or barbell strict press.

Zach
Zach
August 1, 2022 3:22 am

Scaled DU to 100 SU
34:50

Candy Olkey
Candy Olkey
August 1, 2022 12:08 pm
Reply to  Zach

Super time Zach!