PERFORMANCE & FITNESS
Warm-Up.
Perform the following with nasal breathing on the Assault Bike
One set of:
Light to moderate pace x 60 seconds, note RPM
Increase pace by 10 RPM x 60 seconds, maintain nasal breathing
Light to moderate pace x 60 seconds
One set of:
Scapular Pull-up x 10
Walking Lunge x 10
Strict Pull-up x 5
Reverse Lunge with KB Farmer’s Carry x 10
Kipping Pull-up x 5
Then…
Two rounds for time:
20/15 Calories of Assault Bike
10 Strict Pull-Ups
400 Meter Run
20 Chest-to-Bar Pull-Ups
60/45 Calories of Rowing
30 Pull-Ups
800 Meter Run
40 Walking Lunges with Kettlebells
1 Rd – Modified 19:13
*Working on regular training again, those pull ups will take some time to get locked in again.*
20 Cal Assault Bike
10 strict pull ups
500 M Row *1:46.2 average
20 Pull Ups (Took forever, still getting the kip back)
60 Cal Rowing
15 Strict Pull Ups
1000M Row *1:49.8 average
40 Walking Lunges w/ 53# KBs
Modified – 38:30
Two rounds for time:
30 Calories of Rowing
10 Strict Pull-Ups
400 Meter Run
20 Strict Pull-Ups
60 Calories of Rowing
800 Meter Run
40 Walking Lunges with 40# DBs
44:10. First round at 19 min. Solo with 53lb KBs
20 Cals on Bike
10 Strict Pull-Ups
2 minutes of mock jump rope
20 Strict Pull-Ups
100 KB Swings 53lbs
30 Neutral Grip TRX Row
2 minutes of mock jump rope
40 Walking Lunges 35
42:35.
Almost quit a few times. In the 30’s here today, I’m a fair weather runner.
One round only. Nursing myself back here.
not sure how this was supposed to be done. did it all solo with 20 cal ebike 60 cal row and 25# dbs
46:59
set a cap of 50 min so happy with this
I think what they mean by team is that there is 1 person doing each element and when everyone is finished with that element you all switch to the next and so on until everyone has done all of it twice. By doing it as a team there is opportunity for rest because some things take longer than others and you would be resting until everyone is finished. By doing it solo..like all of us have to do..it’s just a grind through all of it ..twice..and you just break/rest when you need to. Hope that made sense.
I should also add that doing it as a team is usually faster because the team dictates the pace. And usually someone can and will push themselves harder/faster being part of a team versus solo.
This was brutal.
Ran the two 400M on the Assault runner, and the last 800 outside, even though it meant changing my shoes and getting my sweatshirt on. Couldn’t face another session on the runner.
CTB were singles
Pull ups were 8/8/7/7, 9/8/7/6
Lunges 2 – 25# KBS
44:33 – including the time I took to change shoes.
TIRED!
1 round. No bike or good place to run
Did
10 burpee
10 strict pullup
400m row
20 C2B
800m row
30 pullup
400m row
40 farmers rev lunges 35lb dumbbells
16:33. Just now getting back into consistent training
20 cal assault bike 1:30/1:50
Strict pull up w/ green band
400m run 2:10/2:30
20 C2B on rings
60cal row 3:43/3:34
30 pull ups on rings
800m run
40 WL w/ 24kg KBs
22:35 first round
46:55 total
30 min cap for myself
All on the rower, got to the 18th chest to bar on the second round and tore. Which sucked.
So finished out remaining time and hit 31 calories if the 60
Nice work grinding through it Mugu, it was a tough one for sure!! 👊
Team Style Conditioning RX – 46:29 15 Cal AB – 1:30/1:56 10 Strict Pull Ups – 3/2/2/1/1/1, singles round2 400m TM Run – 2:09/2:18 20 C2B – kipping singles 45 Cal Row – 3:32/3:55 30 Pull Ups – kipping 10,10,10 / 12,6,6,6 800m TM Run – 4:34/4:38 40 Walking Lunges in FC – 10,10,10,5,5(with 16&24kg KBs) / 20,10,10(with 35# DBs) Round times – 22:50 / 23:39 ***Had myself pegged for 48:00…probably had I stuck with the lopsided KBs on the 2nd set of lunges it would have been at least 48:00. Not to mention it’s too cold to run outside… Read more »
Did yesterday’s back squat workout.
A. Worked up to 370# (365, 370, 365 final 3 sets)
B. 4 rounds (swapped pistols for 24″ stepovers)
Long one. DNF. went for 30 minutes.
“Team” of one ☝️
Team Style Conditioning
Two rounds for time:
20/15 Calories of Rowing
10 Strict Pull-Ups
400 Meter Run
20 Chest-to-Bar Pull-Ups
60/45 Calories of Rowing
30 Pull-Ups
800 Meter Run
40 Walking Lunges with DB 22.5kg
31:21
Didn’t have an assault bike and dubble Kettlebells
My tight are smoked from yesterday’s Pistols…
What does team style conditioning mean?
Did anyone answer what “Team Style Conditioning” meant?
No not yet
Warmup done ✅
‘Team style conditioning’ FT
Done RX but with 20 cal hand bike and 2x 24kg KB’s
39’48
That was a long grind for sure!! The pull-ups felt ok and split into 10’s, having not done any kipping movements for 4 months my shoulders are going to know about those 100 for a while!!! The 60 cal row and 800m run seemed to take forever!!!
Good luck everyone it’s a slog!!
Great work Al! This was a slog..but of course I liked it! I thought the first row and the second AB took FOREVER!
Yea there were certainly points where I was questioning my sanity!!! Great work getting it done though Candy 👊