PERFORMANCE
Warm-Up.
Two sets with a barbell or kettlebell:
Barbell Good Morning x 10
Behind the Neck Push Press x 10
right into…
Snatch Grip Overhead Reverse Lunge x 10
Followed by…
Two sets of:
Run in Place Drill x 20 seconds
Forward Run Drill x 30-50 foot
Double-Under practice or Double-Unders x 20-30 seconds
Then…
Every 9 minutes, for 36 minutes (4 sets) for times:
80 Double-Unders
800 Meter Run
10 Ground to Overhead (135/95 lbs)
Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time.
Mixed performance and fitness
2 rounds + 10 ground2overhead
A. Added CFFB strength
Squat 3×5 225# (starting conservative)
Press 3×5 125#
B. E9M for 4 rounds
Scaled to 80 Simulated DU.(80 consecutive jumps high enough for DU. I’ll get my DU back by end of month. Wanted to get work of 80 consec jumps vs. tripping every 10 jumps
Run 800m
10 GTOH 135#
Finished with right about a min of rest each round. Sketchy/right after for GTOH. Sick of running in 20 degree weather.
scaled couldn’t get du and 5 hours of sleep last night
25 cal ebike 800m run 10 g2o 115#
8:17-7:57-7:45-7:47 tried du rd 1 and 2 before getting on the bike.
22.1- 5+15, 165 reps. Wall walks are a real challenge for me. I want to say thank you to Invictus for putting them in some of the warm ups lately! I’ve been doing them (albeit under protest) and I think it really helped me here. Thanks! 🙏🏼
I only had time for three rounds. Rx. It was nice to run outside today, but that hurt.
7:15, 7:46, 7:35
My 11 year old daughter beat me on the last run and I did it in 3:45ish.
I’m beat! Well done friends!
5:54
6:12
6:23
6:20
24:49 if I did my math right.
Harder than it looked. Big surprise. My legs had nothing left to give on the GTOH and man, my upper body didn’t appreciate it. 😂
EMOM 9, 4 time: 6:45, 6:20, 6:30, 6:35
80 Double-Unders
800 Meter Run
10 Ground to Overhead (2x 55 lbs Db)
Done all outside in -12° (10° for my American peeps) lungs felt the run 💯% 😅
Damn, I thought 20 degrees sucked. Way to get it done.
Haha thanks man! Going to warm up soon I hope. Wore gloves for the whole thing besides the skipping 😅
6:42/7:00/5:53/6:16
Last two rounds strung together 4/3/2/1 on the g2o, much faster doing it like that.
Massive improvement in my DUs throughout this workout meant my times improved. Scaled G2OH to focus on DUs.
E9M for 36min
80 DUs
2.4km Bike
10 G2OH @ 115lbs
7:56, 7:45, 7:35, 7:22
8:30
7:30
7:34
7:57
Total: 31:31/36
*6:07, *7:30, 6:43, 6:28
* I was watching the baby first two rounds until my wife got home, so I subbed 50 cal Echo bike which was way harder thank running.
DEFINITELY harder than running.
E9M4sets
80 DUs
1000M Row
10 G2OH 135#
5:59, 5:35, 5:32, 5:25 (No Touch & Go’s, still working on getting back into them)
This was pure hell for me!
E9M for 36:00 (4 sets)
80 DU – lots of trips every round
800m Run – TM – 4:23/4:18/5:00/5:00
10 G2OH @ 95# – C&J singles
7:35 / 8:29 / 9:52 / 10:12 = 36:08
***after round 2 and 3 I took the extra rest to make my rest time about 1:30. I’m not sure why this was so rough for me, but I wanted to puke each round of the DUs and it basically damn near kilt ☠⚰me!
Warmup done ✅
E9M FT
160 SU’s
800m run
10 G2OH @31kg SA DB
6’36
6’15
6’05
5’45
Total- 24’41
This one was all about getting more efficient on the G2OH by linking together more touch and go’s. All runs around 3’55-4’00 and it was ok as there is plenty of rest 👍
WTH Al…I thought we were friends…I trust what you have to say about each workout and today you couldn’t have been more off base! This workout was awful…it only looks decent on paper! Plenty of rest he says😱🤣 …hahahaha jokes on me 😨🥵
Or maybe I’m just being a wimp with a belly ache. Either way..you did outstanding as always!!
Haha it’s weird how some workouts affect people different to others and I honestly thought this one was ok. Must have been the SU’s v DU’s that changed it!!
I think Al is just SUPER fit. I can’t trust his comments because he thinks everything is easy 😂
Haha thanks Anika!! Everything will slow down next week when I’m allowed to start lifting with both arms again!