PERFORMANCE

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

 Then…

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.

guest
19 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Blake Shealy
Blake Shealy
July 21, 2021 2:05 pm

Runs @ 1:30-1:40, 8x @ 400m
S2O: 135, 135, 140, 140, 145, 145, 145, 150

9080# total

Javier Chagolla
Javier Chagolla
July 21, 2021 1:03 pm

115, 135, 145, 145, 145, 145, 155, 165
=9200

Janelle Winston
Janelle Winston
July 20, 2021 6:37 pm

6120

Runs inside because it’s wayyyy too hot in AK to run outside. This northern girl doesn’t do 82 degree runs. 😂

85 – 100. And that was heavy enough!

Luke Tipton
Luke Tipton
July 20, 2021 5:33 pm

AM
10’ Row
10’ Bike

B. Local bow WOD
50-40-30-20-10
Cal Row
Push Ups
kB Swing (24 kg)
Sit Ups
Step Ups (24/20)
36:52

Logan Harris
Logan Harris
July 20, 2021 4:59 pm

11,960#
165,175,185,190,195,195,195,195
2:00 runs (7.5 mph on treadmill)
All lifts successful, though last two sets were close and very tough. Wanted to get to 200# but second last set was losing form, so stayed.

Really fun WOD!

barefoot squatter
barefoot squatter
July 20, 2021 4:03 pm

Overheads @ 135#, 135, 140, 140, 140, 140, 145, 150
Hadn’t been able to work out since Thur – well, I tried yesterday but was so out of it the FS’s were just an abysmal failure, so using today to get me back on the saddle

Mugu
Mugu
July 20, 2021 2:25 pm

Really trying to get back. Been very inconsistent. Life and work got way more important.
Amazing how fast fitness can leave you. And hard it is to get back.

Small goals. 3x a week.
Yesterday
Front squats
5×5
135,155,205,225,235

50 cal bike
50 DB step overs

9:19RX

No more lungs for the run for today’s
So
8×8
105# strict press front the rack.

Mugu
Mugu
July 20, 2021 2:43 pm
Reply to  Mugu

Fun fact. It quickly changed to 6×8

Barefoot Squatter
Barefoot Squatter
July 20, 2021 7:49 pm
Reply to  Mugu

glad to see u back, those FS certainly didn’t look like u missed any time and 6 sets of strixt press x8 ain’t no joke

Logan Harris
Logan Harris
July 20, 2021 4:53 pm
Reply to  Mugu

Welcome back brother and it’s good to keep things in perspective. Something is always better than nothing, though I know I have to coach myself out of an all-or-nothing attitude often. Good job!

Candy Olkey
Candy Olkey
July 20, 2021 1:12 pm

Going to give the shoulder a break for the remainder of the week. So today went like this 8 Rounds 400m Run Bulgarian Split Squats w/ DBs in FC x 8 per leg (increasing weight each round) 20#, 25, 30, 35, 40/45, 45, 50, 55 (all UB except 50# done 5/3 each leg and 55# done 3/3/2 each leg) ***The round of 40# DBs I messed up and loaded 1 DB with 45# instead of 40. Those 2.5 and 5# plates got me again!! This was tough! Gonna feel it tomorrow. I should also mention that this was NOT in… Read more »

Anika Tipton
Anika Tipton
July 20, 2021 11:08 am

Worked from 75# to 110# for a total of 5920#

Andrea De Vries
Andrea De Vries
July 20, 2021 7:41 am

695lb

I think I could have gone heavier – I realize now that I focused more on choosing a run speed + weight I could do consistently for all 8 rounds… but the point was not consistent round time, it was cumulative weight. 😝
Well anyway, runs were all at 8mph, and lifts were at 85lb for rounds 1-5, and then 90 for rounds 6-8. All rounds finished with between 1’22” and 1’40” to spare.

Chris Capozzi
Chris Capozzi
July 20, 2021 7:10 am

Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run – 1:30 pace
8 Shoulder to Overhead – unbroken sets with 50lb DB’s…. will go heavier next time

Total load = 6,400 lbs

Shan
Shan
July 20, 2021 7:09 am

95,100,100,105,105,105,110,115

400s 2:08-2:22

Total load:6,680

Zach Davis
Zach Davis
July 20, 2021 5:53 am

A. 30 assault bike cal sub for run.

Loads were 165,175,175,185,200,205,215,215 for a total load of 12,280.

Logan Harris
Logan Harris
July 20, 2021 4:59 pm
Reply to  Zach Davis

Impressive lifts – beast!!!

Zachary Davis
Zachary Davis
July 20, 2021 5:48 pm
Reply to  Logan Harris

Thanks Logan! Great work today!

Barefoot Squatter
Barefoot Squatter
July 20, 2021 7:50 pm
Reply to  Zach Davis

damn, u cleaned 215 and put it overhead x8… damn…