Warm-Up.
Review: Rowing Tips for Improved Efficiency
Posterior Chain Mobility Drill x 10 reps per leg per position

Followed by…
Face Pulls x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps per side

Then…

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

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NicholeKribsLeeJanelle WinstonLuke TiptonDiego Tuzi Recent comment authors
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NicholeKribs
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NicholeKribs

Completed this earlier in the week and my butt is still sore! I used 16 kg KB because of being away on vaca earlier in the week and didn’t want to be completely wrecked!

Lee
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Lee

Stupid question but is that 32kg total for the farmers carry or 32kg each arm?

NicholeKribs
Member
NicholeKribs

Not a stupid question! That is 32kg each arm!

Janelle Winston
Member
Janelle Winston

300 m row – 1:07, 1:05, 1:06, 1:06, 1:06
60’ walking lunges scaled to 16kg KBs – .51, .45, .45, .44, .46

15 cal ski erg – .51, .55, . 54, .54, .54

Haven’t done much skiing and wow, challenge!

Happy to finish that one!

Luke Tipton
Member
Luke Tipton

A. Row around 1:30
Lunges w/ 70# db’s
Rode bike hard for 60”. No counter

B. 5 sets of:
20 sit ups
20 push ups
2 rope climbs @ 15’

Diego Tuzi
Member
Diego Tuzi

Hi,
Warm up

Wod:
Row ~ 1:30
Lunges with kbs @24kg ~ 1:10
Elliptical machine ~ 1:30

Practice:
thruster 2 reps
20/30/40/50/60/70/80 kg

Stretching

Hans Jungck
Member
Hans Jungck

Done with 24kg KBs for lunges and using a Rogue Echo bike for Station 3. First 3 rounds felt great, round 4 started to fatigue…round 5 was a grind. Good workout!

Mike Slagle
Member
Mike Slagle

Good warmup for the day. Thanks for posting that Invictus!

A. I had to change it up so my wife and I could workout at the same time. I tried to keep the same intent.
Five rounds every 3 minutes
Row 60 cals or 2:40
I never made it to 60. The first round was 56. Others were 45-52.
60 ft walking lunge with 44 lb Kb and 40 lb weighted vest.

Candy Olkey
Member
Candy Olkey

June 6 WOD
Warm Up – LOVE LOVE LOVE…absolutely perfect for DL’s!!
A. EMOM for 30 min
8 DL @ 170# (based off 240) – All UB
16 Walking Lunges @ 35# DBs – All UB
6 Kipping C2B – 5/1, 3/3, 2/2/1/1, 3/2/1, 3/2/1, 2/2/2
12 Parallette shoot throughs – All UB
40s Prone Plank – Alt between hands and elbows
***Round 1 & 2 “this isn’t so bad Chris M is crazy”….Round 3 “This workout is sneaky”….Round 4 and 5 “I’m starting to understand why Chris M thought this was brutal”…Round 6 “Just get through it and you’re done”!!
B. Tire Flips x 6

Mike Slagle
Member
Mike Slagle

Great work! I missed this one last week and it does seem sneaky. Strong move with the tire flips too!

Anika Tipton
Member
Anika Tipton

Done at home, so only had 25# dumbbells for the lunges, and subbed 60 double unders for bike. Did a bunch of lunges yesterday with 20 kg kettlebells, so I was fine taking it a little easy on those 😉

JT
Member
JT

A. Deadlifts 6×2 at 3” deficit
365/365/385/385/385
B. 3 rounds
500m row
12 burpees
21 box jumps
11:04

Martin Beaudoin
Member
Martin Beaudoin

Done RX.
Row in 1:20-25
Lunges RX in two sets of 30 foot.
Bike in 1:20-25

Chris M.
Member
Chris M.

A. Every 2 minutes for 36 minutes (5 sets + 1 penalty lap)
Station 1: 400m Row +/- 1:30
Station 2: 60′ Walking Lunge w/ 1.5p KBs +/- 0:50 : 2×30′ each round
Station 3: 20 Cal Assault Bike +/- 1:00
… looks like I wasn’t the only one with plans of walking tomorrow

TheLonghorn
Member
TheLonghorn

Done with 24kg KBs for lunges. Not as miserable as I anticipated. Rows at 1:30, bike at 1:10 (1st 15 @ 600W, then coasted last 5) lunges in 45s.

Chris Pugliese
Member
Chris Pugliese

I see you took the smart move and scaled the lunge! I really wanted to be able to walk tomorrow.

TheLonghorn
Member
TheLonghorn

Ha, I don’t have two 32kg KBs and I actually strap on weight to a 35# KB to get two ~ 55#

Chris Pugliese
Member
Chris Pugliese

🤣I don’t either, but if I did, I would still scale!

Greg Osborn
Member
Greg Osborn

Exactly the same times and weights I used – nice work!

TheLonghorn
Member
TheLonghorn

👊🏻

Chris Pugliese
Member
Chris Pugliese

Good morning everybody…

A. scaled to 50# dbells; row between 1:22-1:33, lunges about :50 each set, bike between :49 and 1:04. last set was fastest for all movements. 2nd set was slowest.

TheLonghorn
Member
TheLonghorn

Nice job, you made quick work of the bike!

Chris Pugliese
Member
Chris Pugliese

Thanks. Have you ever done mat Fraser’s “20 Cal’s E2M” for 10 min? If not, try it. It will give you a better appreciation for the bike.try to do all calories in the 1st minute of each round.

TheLonghorn
Member
TheLonghorn

I have done the 20cal OT2M for 20.. it’s devastating by the end. Today I was just trying to keep my HR under control and use the time wisely. The heat has been so bad that once I get my HR elevated there is no recovering because it’s like breathing in a wet blanket 😫

Nicholas Sholley
Member
Nicholas Sholley

A. E2MOM 8 minutes:
3030 reverse snow angels
6 Bar muscle ups

B. E2MOM 30 minutes:
15 cal Assault Bike
60 ft 24kg KB farmer’s carry walking lunges
400m row (350m x next four rounds)

This was a good session. Nice long grind and felt good. I’ve been teaching people and they have been joining these sessions, so it’s a good push for me.

TheLonghorn
Member
TheLonghorn

Awesome to have friends, I miss that push!

Nicholas Sholley
Member
Nicholas Sholley

Oh yeah! I missed coaching, so this is a way to coach someone and get them into the fold while still crushing my own soul each day!

Shaun Gross
Member
Shaun Gross

Did today’s conditioning
Used 22.5kg dumbbells for the lunges – did 20 reps of step forward lunges on the spot.

Completed

Rows 1:45-1:47 average pace the whole way, done in 1:20-1:24ish all 5 sets.
Lunges – UB, UB, 14/6, 14/6, 10/10
Bike – every round held 517watts pace, all rounds completed around 58 seconds.

Tough. My legs hate me..

James Dalton
Member
James Dalton

Cherry picked parts of this week’s training as heading on holiday until Monday

A. 12 x 40% max HSPU for time – 3 reps every 50 secs, tried this time without an abmat. A few fails but still the most HSPU in 1 session again

B. 6×2 3″ deficit deadlift. Start 50%, finish 70% 1rm. First time with this movement, so much glute activation!

C. Banded BMU accessory. Getting higher and more consistent swings and building volume.

D. 3RNFT
30 Banded pullaparts
30 Banded tricep extension
3×8 Tempo Dumbbell Bent Over Row each side 40X1

Simo
Member
Simo

Did a mix of yesterday’s workout and today:

A1.
E2M for 5 rds
1. 400 m rowing ~1:30
2. 16 m KB lunges 32/32 kg 14-16 reps
3. 10x Deadlift 100 kg UB

A2.
Emom 5 min
8-10 strict toes to bar