PERFORMANCE 

Warm-Up.

One set of:
Kettlebell Farmer’s Carry x 200 meters

Followed by…

One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Kettlebell Sumo Deadlift x 12-20 reps
Kettlebell Side-Bend x 12-20 reps per side

Then…

A.

For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

Compare results to January 14, 2022.

B.

Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

Subscribe
Notify me of
guest
13 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Aaron Danielson
Aaron Danielson
June 16, 2022 2:16 pm

A. 9:00 rx
B. 95#

Chris
Chris
June 16, 2022 9:28 am

A)
10:16 @ 205#

DL Sets: 1 x 10 + 6 x 5

Last edited 1 year ago by Christopher Capozzi
Getty
Getty
June 16, 2022 7:24 am

Did this today, just writing here for benchmark purposes.

A. 6:57
B. Died on A, tapped out today after that.

Getty
Getty
June 16, 2022 11:54 am
Reply to  Getty

Got back after it, and did hex bar deadlifts for B. 460/480/500

Mike Slagle
Mike Slagle
June 15, 2022 4:59 pm

Yesterday’s metcon. I wanted to push myself in the heat tonight.

Strict press at 44 lb
Strict pull-ups all 7/3
Hang cleans at 44 all UB
T2B all 7/3

29:25

I was on pace for 28 min until the third round. Runs were slow to get my heart rate down. Props to everyone who worked through this one!

Tanner
Tanner
June 15, 2022 4:21 pm

A) 9:33

B) done at 225

Jeremy Hammock
Jeremy Hammock
June 15, 2022 1:27 pm

40 cal row
40 dl 185
40 cal row
8:48

Hamstrings wrecked!

Andrea Arzillo
Andrea Arzillo
June 15, 2022 12:13 pm

A. Rx 7:48 2:15-2:45-2:46
B. @50% of 1RM deadlift, but I was able to mantain the iso hold only for the bare minimum

Adam
Adam
June 15, 2022 10:05 am

9:15, 135/15s on all

Nic M
Nic M
June 15, 2022 9:23 am

Rx-9:36

Blake Shealy
Blake Shealy
June 15, 2022 8:04 am

This one is right up my alley!

RX @ 8:34
Kept the row pace averaged between 1:50-1:55. 225# DL sets @ 15x, 14x, 7x, 4x

Lee
Lee
June 15, 2022 3:32 am

A. 11:17
Scaled deadlift back to 185 and kept it a little slow to help my back out.

B.
3 sets @95 (0:30 hold)

Fredrik Novak
Fredrik Novak
June 15, 2022 1:09 am

7:15 on row thing

Scroll to Top