A.
Complete as many rounds and reps as possible in 14 minutes of:
14 Calories of Rowing, Ski Erg or Assault Bike
7 Hang Squat Cleans (155/105 lbs)
7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

B.
Complete as many rounds and reps as possible in 14 minutes of:
14 Calories of Rowing
14 Toes to Bar
14 Front Squats (155/105 lbs)

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Richard Madrid
Richard Madrid
March 13, 2021 5:14 pm

A) 4 rds + 14 cal row

B) 3 rds

Rob
Rob
March 13, 2021 1:45 pm

Thanks for posting these workouts. I’m just starting this program. I’ve been using CompTrain but I’m enjoying these workouts more. I feel I’m getting a more rounded workout, probably because I wasn’t paying for the full CompTrain workout. Anyways, I have no cardio. I’ve been lifting for 15+ years and have a basketball background. I’m working out at home but have a lot of equipment. Today: A – had to sub row for 1 min hard running. Used RX weight 2 rounds + 1 run B – knees to elbows sub RX weight 2 rounds + 1 run Hell of… Read more »

Last edited 3 years ago by Rob
Mugu
Mugu
March 13, 2021 9:49 am

You’re all stronger than me.

Did not do the row.
Just the lifting.
3 sets
7 HSC at 155#
7 strict pull ups
Rest
2 sets
14 front squats at 155
14 GHDs

Nice and slow. No time. No music. Just… being.

Last edited 3 years ago by Mugu
Mike Slagle
Mike Slagle
March 13, 2021 11:34 am
Reply to  Mugu

I don’t know about that, but I like your plan for the day!

Mike Slagle
Mike Slagle
March 13, 2021 8:25 am

A. Done with 14 burpees and HSC done at 125
3+6 burpees.

I subbed burpees since my rower is in the basement. Travel time was probably close to the same with cals as with burpees.

B. 5k row
19:27 best of rower season
342 cals

Candy Olkey
Candy Olkey
March 13, 2021 9:36 am
Reply to  Mike Slagle

Great work Mike..even as much as I hate the rower I don’t think I could have done burpees today. I had enough of dropping my body on the floor yesterday. Those 5k rows are looking fantastic…keep it up!!

Mike Slagle
Mike Slagle
March 13, 2021 11:36 am
Reply to  Candy Olkey

Thanks! Those wall walks took their toll on me too. It’s been fun to do the concept2 rower challenge this March. I’m usually out of the country for a week or more in March and can’t do it. By the end of the month, I’ll have 125k meters rowed!

Candy Olkey
Candy Olkey
March 13, 2021 8:21 am

Lots of Upper body mobility to start today!! Shoulders and neck are fairly tight and a little grouchy this morning!!! A. AMPRAP 14 min – 4 rounds + 4 cals = 116 reps 14 Cal AB – 1:25 / 1:31 / 1:29 / 1:36 / 20s left for the last 4 cals 7 Hang Squat Cleans @ 85# – all UB 7 Strict Pull Ups – 3/2/2 all sets B. AMRAP 14 min – 3 rounds + 4 FS = 158 reps 14 Cal Row – 58s / 1:08 / 1:12 / 1:06 14 T2B – all UB strictish 14… Read more »

Mike Slagle
Mike Slagle
March 13, 2021 8:26 am
Reply to  Candy Olkey

Great work on both parts today! I feel you on my neck and shoulders. My traps are so tight!

Get some rest!

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