PERFORMANCE

Warm-Up.

4 Minutes of Calf & Hamstring Mobility of Your Choice
4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Use the Mind Muscle Playlist for ideas!

Followed by…

Tabata Fun! x 3 sets (rest 10 seconds between stations):
Station 1 – Frog Jumps x 20 seconds
Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds
Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Then…

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
60 Double-Unders
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Alternating Pistols

Note times for all four sets and then sum them for overall working time.

guest
16 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Chris
Chris
January 8, 2022 8:35 am

Scaled

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
120 Single Unders
40 Alternating Dumbbell Snatches (35 lbs)
20 Alternating Box Step Ups (35# DB’s)

9:16 + 9:04 + 9:04 + 9:16 = 36:40

Janelle Winston
Janelle Winston
January 7, 2022 6:19 pm

Actually really like this one.
Only did 3 rounds because my guts are still a bit mucky from the flu.

Also did KB snatch because I didn’t want my back to blow up with the DB snatch. (Greater ROM)
So did 10’s on each arm. (Much faster)

7:30
7:33
7:50

Lauren Himle
Lauren Himle
January 6, 2022 12:35 am

Modified due to forgotten rope and to keep it just under 10min per round:

800m run
20 burpees
20 alt db snatch (35#)
20 alt pistols

Legs will feel this tomorrow!

Aaron Danielson
Aaron Danielson
January 5, 2022 4:15 pm

Total blowup initial scaling touch downs for pistols rd 1 started realized no way would I finish in 10 min in later rds scaled 30 db snatch 8:10 rd 2 hit 30 du and just could not get any more… no idea tried a bit more them moved on. 8:28 rd 3 couldn’t get more than a single du stopped at 9:00 at 23 db snatch rd 4 9:26 still couldn’t get any du not sure what happened. The rope kept hitting me in the back of the head. They aren’t my best but I can usually string together at… Read more »

Mike Slagle
Mike Slagle
January 5, 2022 4:10 pm

A. Strict press from yesterday. I got two sets of 10 at 105.

B. 46 minutes of heavy Murph to celebrate a friends birthday!
Pull-ups, push-ups, and air squats were all done with 40 lb weighted vest. I had two rounds of Cindy to go when the time expired.

I’m going to be sore tomorrow!

Bradley A Schwartz
Bradley A Schwartz
January 5, 2022 2:58 pm

Only able to complete 3 rounds before work called me. Did 1000m row instead of running cuz it’s cold and snowy outside lol.

8:10
8:27
8:21
24:58 total

Luke Tipton
Luke Tipton
January 5, 2022 2:25 pm

AM Zone 2 Rowing

Matt Mausolf
Matt Mausolf
January 5, 2022 12:53 pm

12 minutes each round, pistols work in progress

Tommy Moran
Tommy Moran
January 5, 2022 12:49 pm

This completely destroyed me. 1- 9:27, 2- 11:40, 3- layer on the ground until the 30:00, 4- 9:42

Anika Tipton
Anika Tipton
January 5, 2022 11:48 am

Alternated rounds with 1000m row and 40 cal bike instead of running because there’s lots of snow and ice outside. Also did banded pistols, and only 10 of them to preserve at least a minute rest time in between rounds.
8:50/8:39/8:50/9:03 = 35:22😅

Last edited 4 months ago by Anika Tipton
Candy Olkey
Candy Olkey
January 5, 2022 11:34 am

Wow…this was soooooo much harder than it looked on paper!! I made up my mind before starting that 10 min might not work very well so I did this each round for time with 1 min rest between rounds. 4 Rounds – 10:10 / 10:25 / 10:31 / 10:43 (total time with rest 44:49) 800m TM Run – 4:47 / 4:36 / 4:30 / 4:24 60 DU – 1 trip in round 1 the rest UB 40 Alt DB Snatch @ 35# – 30/10, 30/10, 24/16, 20/10/10 20 Alt Pistols – basically UB but slow and messy ***woke up sharply… Read more »

Anika Tipton
Anika Tipton
January 5, 2022 11:51 am
Reply to  Candy Olkey

Impressive on the double unders Candy! Mine were all over the place.

Lee
Lee
January 5, 2022 10:15 am

1. 9:30
2. DNF – 18 pistols
3. DNF – 15 pistols
4. DNF – 7 pistols

What did folks do for the snatches – hang or from the ground? I did from the ground and it took ~3:00 to do an unbroken set of 40.

Anika Tipton
Anika Tipton
January 5, 2022 11:49 am
Reply to  Lee

I did them from the ground, and yes they took forever!

Dan-46
Dan-46
January 5, 2022 9:50 am

600m on Assault Runner
7:47
8:11
8:14
8:13

Sam Carlson
Sam Carlson
January 5, 2022 5:41 am

Set 1: 7:15
Set 2: 7:30
Set 3: 8:00
Set 4: 7:45
Total Total time: 30:30