In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)
In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)
Total time 40 min
in team of 3 swing20kg front40kg
Did this in team of 3 with front squat 65kg and kbs 32kg swings all unbroken
Total time 40min
Did this in team with front squat 65kg and kbs 32kg
Total time 40min
I little bit slowed down the team on swings because after 4th round i wasn’t going unbroken with it.
Did this Sunday solo as 1 rd every 3 min
3 Front squat @205
6 burpee over barbell
12 single arm KBS @24kg
All rounds between :53 – :58
B. Death by push ups
Min 1 – 5 push ups
Min 2 – 10 push ups
Min 3 – 15…….
24 push ups in rd of 30
Done on Sunday solo…
A. Basically did 1 round every 3 min
3 FS @ 115#
6 Burpees OBB
12 KBS @ 53kg
Time per round
1:12 / 1;09 / 1;02 / 1:01 / .59 / .58 / .57 / .53 / .52 / .52
(really got into a GREAT groove on the BOBB except for the sweat I kept slipping in)
B. Ab/core work
Barbell roll outs x 25
Side plank reach unders x 25 each side
Secured foot sit ups x 50
Laying down windshield wipers x 50
Way to go, sister. You got faster each round.
I hear you on the burpees. With 6 it is perfect to keep a really good pace. I felt the same until the heat caught me.
What!? 53kg kbs. Beast mode!
Haha…not really beast mode…that was actually supposed to be 24kg….the brain wasn’t functioning fully right after WO….
107 degrees Fahrenheit.
My son was able to workout with me though so that was good.
It ended up being an emom so we did a 55 second ghost for our third.
135lb and 53lb kettle.
30:36.
I need to drink more water in this heat. On the last 3 rounds every up and down on the burpees brought on a bout of vertigo so I had to slow down a bit.
Done with wife and invisible third partner. Used the slowest of our two times each rd to set the rest period. 205# FS/ 70# KB for me, 115#FS / 53# KB for wife.
28:26
Solo. 1:15 rd w about 1:40 rest average. Thanks for the tips Ryan. 155lb barbell. Heaviest kb not enough so did double 35lb kb e hand. Not the same mechanics but ok until my 70lb kb arrives via Amazon (95$!!!!).
Friday’s workout
I switched it up a bit doing it solo
6 rounds
500m row (rounds 1, 3, 5) / 400m run (rounds 2, 4, 6)
10 Man Makers @ 25# DB
work / rest
4:30 / 1:30
3:58 / 2:02
4:24 / 1:36
3:59 / 2:01
4:28 / 1:32
4:22
Wheels def fell off on the last round of man makers!! Needless to say…no add ons for this girl today!!
To do solo, just do 10 rounds then? Maybe rest a minute between each round?
I am in the same boat today. I just did a mock round and it took about 1 minute. If that was close, the rest would be closer to 90-120 seconds. Depends on transition time as well.
Can’t wait to see both or your results….I’ll tackle this tomorrow morning….solo as always!
Some stuff came up so I won’t be able to workout until 8pm tonight. I bet you can’t wait so at 2/3 my size you can whoop me again at the same scaled weight you fitness fireball. 🙂
Great idea. That’s how I did it. Thanks