Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
12 Burpee Box Jump-Overs (24″/20″)
12 Toes to Bar
12 Strict Handstand Push-Ups
A. Bryan (run 400m vs. row) – 7:42, -5 HSPU, -6 HSPU, -7 HSPU, -1 HSPU. Christy (run 400m vs. row) – -9 HSPU, -9 HSPU.
Got it done as Rx:
6:36
6:33
7:15
7:20
7:52
…tried not to kill myself and stay steady. Lost time once I started breaking up SHSPUs. Tough, had to grind out the BBJOs.
Ok, so physically, I didn’t want to do this workout but mentally I had to. Completed it and felt great.
Row
Run
Burpee/box Jump overs
Scaled to knees to elbows
Scaled HSPU from a 24″ box in the pike position to get through the reps
Averaged about 7:45 a round
Well, it was raining hard so we cut out the run and shortened each round to 6 minutes. Wow. Basically no rest in between and I had to do rep counts at 12, 10, 10, 8, 8 just to finish by 6 minutes. Pleasant reminder that I am 45 and out of shape. Did I mention I maxed on deadlift first? 245.
6:50
7:00
7:00
6:50
7:15
All RX
Reading the posts today before I worked out was a mistake. I am already scared. 🙂
Kudos to everyone who fought through this. I called it at 3 rounds (7:15/7:52/7:58), as that’s where I wasn’t going to make the time cap, and truthfully, my head wasn’t into completing it. You guys rock.
The legs after yesterday!
6:35
6:47
7:00
7:32
7:50. Rx’d
You’re not alone with the legs!
umm yea… I’m gonna call this one a wash
subbed K2E for T2B and 25# L sit press instead of hspu.
7:50/8:47/9:08/9:00
AHH I subbed and only made the cut off once! Hamstrings were not happy from yesterday so they went whatever speed they felt like which was in 1st gear I’m pretty sure!
Lots of people feeling the leg fatigue today. Due for a rest/recovery day?
Sat/Sunday rest days because the gym is closed. 🙂 I think a lot of this was mental too, not wanting to scale, knowing the run would be slow…
Subbed 10 for 12 x 4 rds, and controlled leg raise for TTB
6:35
7:28
7:37
7:58
Dem legs though
You did it!
Working to get back, must have been 6-7 months since my last week of workouts. Stoked to hit it hard
Hey all, with the January thaw in Maine, I tried to keep the 400m run but after two rounds and multiple almost falls in the dark, I realized this was a poor decision!
Going to hit this WOD again this weekend but what do you suggest as a substitute for the 400m run? Thanks (and please don’t say wall balls, please don’t say wall balls….)
I think the assault bike would be a good sub
Thanks Jorge. No assault bike but good idea. Thinking more in the burpee, sumo deadlift high pull lane but don’t know weight or reps.
Well you already have the Burpee Box Jump-Overs there to mess up with your life, maybe the high pull deadlift would be a good sub, although to get your heart rate up to something similar to the run maybe a set of double unders or single unders can also do the trick
I’m going to ixnay the SDHP – it’s not the safest or most functional movement. How about KB swings, double-unders, shuttle runs, or mountain climbers?
Ixnaying SDHP is fine with me! Reps wise for a 400m run, what do you suggest for swings, DUs, or mountain climbers? And thanks for the coaching :).
After everyone’s comments and coaching our noon class today, I’d say don’t worry about it taking the exact time of your 400m. Most people weren’t getting much rest so an extra 30 seconds built in will actually be good.
If you are super good at DUs, then 80 per round. Otherwise, spend 60-75 seconds trying to get as many as possible.
60 KBS which could get pretty spicy in later rounds, especially w/ T2B.
60s Mountain Climbers
Or you could even throw in the 12 Man-Makers from the Fitness workout.
Perfect, thanks Michele. 80 DUs it is as 60 KB swings will make try my luck on the frozen parking lot again :).
Coming back after a week off due to sickness. Chest cold. (Kids had the stomach bug, lots of sleepless nights in our house. This cold and flu season has SUCKED!) Took it super easy as I still feel crappy and am coughing a lot.
3 rounds. I took about 2 min of rest between rounds.
8:08
7:41
7:27
HSPU were on knees off the box. I didn’t have the strength or energy to make it harder.
Sometimes you just need to move. It might take a few weeks to feel back to normal. Welcome back though!
Tried to fit this into a relatively short window of time…I had just about 40 mins, but I could not finish it…so 4 rounds only
RX
7:37
9:23
9:29
10:57
Total time…37:27
And man was I absolutely drenched! Not happy at all with these “times” but this is a work in progress…
Awesome news on the T2B!
Rx
5:26
5:40
5:56
5:47
5:53
At many points I considered the meaning of life and by sheer will managed not to vomit. Headache and cramps in full effect…. one of my partners wears an HR monitor and it showed over 1k cals for the workout… time to eat
You crushed it nice work.
Thanks bro, workouts like this are in my wheelhouse. But truthfully I’m crushed and will be worthless the rest of the day.
Just curious if it was just today’s workout or if you feel like this after workouts frequently? If it’s the latter, let’s talk about adrenal fatigue.
Thankfully just today, or when I do the Murph every year etc. Normally I feel much more alert following workouts.
Phew! Hope you wake up feeling strong but if not, maybe a recovery day is in order.
Awesome times.
Much respect! I will try this one again…with your times as targets. Great job!
As Rx except for 32 minutes (4 sets)
Round 1: 6:16
Round 2: 6:30
Round 3: 6:48
Round 4: 7:13
… could have done without the jump-overs … rough.
Sheesh, seriously!
Was really excited when I saw this before bed, but…
Only 3 rounds, as Rx….6:12, 6:25, 7:10
Called it there, no gas in the tank this morning.
Many are echoing your comments this week. It’s been a tough one!
So far, January has been two weeks of pure torture. Loving it
Subbed 30 cals on stepper for the row (no rower)
First 3 splits were between 6:10-6:30
Then my heart exploded
4th round–7:00
5th round–7:55
Haha but you just got in that 5th round! Excellent push to bring it home under the marker!
dang, stepper then a run. That must have sucked.
Talk about going out of my confort zone, I had to do some scaling and subbing on this wod to target those 8 mins with good intensity.
My splits were:
1) 7:00
2) 6:30
3) 6:45
4) 6:55
5) 7:30
Great job today and perfect scaling! Have you been keeping track of all your improvements since you started?
Hey Michele, I’ve been nerding so hard on my WoDs that I have a spreadsheet with my PRs, benchmarks, named and hero wods with as much data as possible.
I’m also keeping a close track on my body composition and nutrition plan in a weekly basis.
I would love to check it out if you want to email me. michele@crossfitinvictus.com
Shortening to 20 minute AMRAP
Sub’d 20 KB swings for the Row
Sub’d 12 Wall Ball shots for SHSPU
3 Rounds + up to 10 TTB
Good plan of attack and great workout!
A) E2M for 20 mins (10 sets):
40/60/70/80/85/90/95×4
*had to get in the cleans from yesterday
B) 3 RFT: 23:07
500m row
12 burpee box jump overs 24″
12 T2B
12 HSPU
*had to modify (B) due to time constraints
Haha love those cleans!
Squats cleans, yes! Power cleans, I’m working on them.