A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
In teams of three, with only one member working at each station at any one time, complete 3 sets each of:
Station 1 – 500 Meter Row
Station 2 – 400 Meter Run
Station 3 – Rest

Each set should take less than 8 minutes. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 24 minutes.

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Bryan
Bryan
June 5, 2018 2:49 am

A. Bryan (w/ 35# dumbbells) – Rx.
B. Bryan (400m run vs. row, solo w/ 2 minutes rest) – 3:35, 3:34, 3:32 = 14:41 total w/ (2) 2 min rest.

Janelle Hudgin Winston
Janelle Hudgin Winston
May 22, 2018 10:05 pm

A. SL DL 15# Kbs x 8 all rounds
DB seated press, 20 x 10, 25 x 8, 25 x 8.
RSA – this is a super hard movement for me. My scaps always start cramping.
20 reps with breaks each round

B. 4:03, 4:03, 4:01. Took 2 min rests.

Ryan Bliss
Ryan Bliss
May 22, 2018 8:37 pm

A: 35lb KBs for posted SLDL x10 each
25lb DBs for tempo seated press
20 snow angels – I almost made the mistake of doing these with 2.5lb plates. Slow and controlled took 80 – 85 seconds and my shoulders were getting toasty.

B: Rows were all between 1:50 and 1:55. I could have rowed quicker but since running is not a strength I didn’t want to blow up my legs before I ran.
Runs were all just shy of 2:00.

Philippe Barraud
Philippe Barraud
May 22, 2018 8:24 pm

Today and yesterday done but didn’t find time to post

Dead where done with 135 and standing db press with 55

Jay Pennypacker (M/55)
Jay Pennypacker (M/55)
May 22, 2018 6:31 pm

A1. & A2. 45# DBs @ tempo X8
A3. 35#X10/40#X9(2)@tempo
A4. 10X

B.
Row-1:41/Run-1:52
Row-1:42/Run-1:49
Row-1:47/Run-1:45
Holy moly hamstrings hated rounds 2&3 on rower

Joey Maltais
Joey Maltais
May 22, 2018 6:48 pm

Nice negative splits on the run!

Teddy
Teddy
May 22, 2018 6:04 pm

A1. 35 lb KBs x 10 reps @ tempo
A2. 35 lb KBs x 10 reps @ tempo
A3. 40 lb DBs x 8 reps @ tempo
A4. ✅

B. Rx
Set 1: 4’03” (1’54” Row)
Set 2: 4’09” (1’48” Row)
Set 3: 4’06” (1’48” Row)

Too slow on the run, gotta step my ???❗️

jorge gonzalez
jorge gonzalez
May 22, 2018 4:34 pm

Oh boy A) OT2M: deadlifts. In kgs and reps: 140 x 5 152.5 x 1 145 x 5 157.5 x 1 152.5 x 5 162.5 x 1 This was an interesting ladder going up in the percentages; I did DOG in all the singles working on getting that grip strength which is my limiting factor. Felt very strong on this. B) For time: 21-15-9 deadlifts 102.5 kgs 400 mts run after each set Time: 12’24” I did the DLs 7/7/7, 7/8 and UB; I was aiming for 12 minutes and went very close to my target, I could have pushed… Read more »

Joey Maltais
Joey Maltais
May 22, 2018 6:51 pm
Reply to  jorge gonzalez

Solid work Jorge! Will have to give that C a try at some point

Trion Horgan
Trion Horgan
May 22, 2018 3:22 pm

A1 & A2. 3×10 @tempo with 53lb kbs
A3. 3×10 @ tempo with 35/40/40
A4. Done

B. Rx’d 10:54 total working time. Used 2 min as my rest.
Row/total
1:41/3:40
1:43/3:38
1:43/3:36

Janelle Hudgin Winston
Janelle Hudgin Winston
May 22, 2018 10:06 pm
Reply to  Trion Horgan

So fast!

Jamaal Kennedy
Jamaal Kennedy
May 22, 2018 3:15 pm

B. 16:11
No partners rest time was 2:00

Luke Tipton
Luke Tipton
May 22, 2018 2:41 pm

Luke
Did Yesterday’s Interval Test
2:29, 2:35, 3:02, 3:42, 4:06, 3:41, (19:44)

Janelle Hudgin Winston
Janelle Hudgin Winston
May 22, 2018 4:53 pm
Reply to  Luke Tipton

So impressive! Great job!

Ryan Bliss
Ryan Bliss
May 22, 2018 5:58 pm
Reply to  Luke Tipton

I am amazed you were able to get a better time on round 6 than round 5. I could barely do round 6 at all.

Candy Olkey
Candy Olkey
May 22, 2018 2:05 pm

Feeling very tired today…but decided the work needed to be done… A. PSLDL x 10 @ 3011 (35# dbsdbs, 35, 20) USDBP x 10 @ 21X1 (20# dbs) RSA x 15 (slow and controlled) ***Didn’t like PSLDL at all…could not find my balance and couldn’t keep a good rythem which was very taxing on my lower back. B. After discovering that the batteries had died in my rower I searched the house for new ones and came up empty….at this point it had started to rain which annoyed …irritated…and Pissed me off… Decided to just call it a day….tomorrow is… Read more »

Steven
Steven
May 22, 2018 2:15 pm
Reply to  Candy Olkey

Without the downs there’s no ups! Credits to you for still getting after it! And tomorrow is a brand new day indeed. Get a good meal and a good night’s rest and you’ll be all fresh and good to go when you wake up!

jorge gonzalez
jorge gonzalez
May 22, 2018 4:34 pm
Reply to  Candy Olkey

I’m sure you’ll turn the page just fine candy

Teddy
Teddy
May 22, 2018 6:08 pm
Reply to  Candy Olkey

Hang in there champ! Sometimes it’s good to throw in the towel and just regroup the next day!

Joey Maltais
Joey Maltais
May 22, 2018 6:53 pm
Reply to  Candy Olkey

Tomorrow is another day and you will feel better! Hope you get some massive sleep!

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Jose Gomez
May 22, 2018 11:55 am

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Mike Slagle
Mike Slagle
May 22, 2018 11:52 am

A. Done with 44 lb kbs on deadlifts and presses.
B. Row 1500m 5:33
Run 1200 5:21
Total time including moving from rower in basement to running outside 11:39

Short on time for B and needed to crank it out. I need to hydrate more. My calves felt like they were going to cramp halfway through the run.

wavatar
Michele Vieux
May 22, 2018 1:38 pm
Reply to  Mike Slagle

What’s your hydration plan? I like to drink a glass of water immediately upon waking each morning and then I carry around a HydroFlask the rest of the day with the goal of refilling at least twice.

Wes in Denver
Wes in Denver
May 22, 2018 2:58 pm
Reply to  Michele Vieux

I’d like to hear Mike’s too. I drink a glass of water right away in the morning and try to go through a nalgene before lunch, one through lunch, and one before work is over. Then whatever water in the evening. And a glass of water before heading to bed.

thelonghorn
thelonghorn
May 22, 2018 6:24 pm
Reply to  Wes in Denver

Whoa, I don’t think I’ve seen a Nalgene since college, and unfortunately that ended 15 years ago for me?. I average about 200oz of water a day, drink two 16oz “cups” of very strong black coffee, and one cold brew. And yes, I’m always going to the bathroom

Joey Maltais
Joey Maltais
May 22, 2018 7:02 pm
Reply to  thelonghorn

Haha woah, lots of fluids going through those pipes

Wes in Denver
Wes in Denver
May 22, 2018 7:07 pm
Reply to  thelonghorn

Hahhaa, that’s a long time without seeing a Nalgene. Those bottles are basically glued to the hip for anyone living in Colorado.

Mike Slagle
Mike Slagle
May 22, 2018 6:15 pm
Reply to  Michele Vieux

Good question. I drink water after I wake up too. My problem is that I like coffee way to much. I need to drink more water in the morning and early afternoon especially. By the time I get to my workout, I’m playing catch up, and that’s not going to work in the heat and humidity.

thelonghorn
thelonghorn
May 22, 2018 6:36 pm
Reply to  Mike Slagle

I live in the humid south and I always throw a nuun tablet in the water I consume during my workout. It really helps during the hot months

Joey Maltais
Joey Maltais
May 22, 2018 7:03 pm
Reply to  Mike Slagle

Great B time Mike nice work! Love the hydration plan idea

Steven
Steven
May 22, 2018 11:46 am

Yesterday’s Interval Baseline
As RX: 1:56 2:13 2:47 3:13 3:28 4:10
Much pump, much volume, much suck

Today’s A done with 2x12kg KB’s. Went light weight to really focus on pattern and firing the right muscles.

Good sesh!

Teddy
Teddy
May 22, 2018 6:04 pm
Reply to  Steven

Awesome job brother!

Joey Maltais
Joey Maltais
May 22, 2018 7:03 pm
Reply to  Steven

Impressive times!

Michael Yokim
Michael Yokim
May 22, 2018 11:14 am

Because of time I just did “Boat Race”

3RFT
500 M Row
400 M Run
3 minute rest

Row/run = Total
1:43/1:50 = 3:33
1:43/1:57 = 3:40
1:42/1:58 = 3:40

10:53
At least I was consistent

Candy Olkey
Candy Olkey
May 22, 2018 1:44 pm
Reply to  Michael Yokim

Very consistent and really good times Michael!

Michael Yokim
Michael Yokim
May 22, 2018 3:51 pm
Reply to  Candy Olkey

Thanks! Starting to get better at runs since I’ve dropped some weight.. who knew meal prepping works lol

Joey Maltais
Joey Maltais
May 22, 2018 7:04 pm
Reply to  Michael Yokim

Awesome splits

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May 22, 2018 10:15 am

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Wes in Denver
Wes in Denver
May 22, 2018 8:01 am

A) 50# DB for PSLDL
25# DB for shoulder press

B) row: 1:55/1:54/1:53
run: 1:48/1:50/1:49
Two minute rest after the run

Joe
Joe
May 22, 2018 7:11 am

Did part a, felt good, added a station of DB chest press….. Because, why not.

Didn’t do B because, no rower, no friends and I’ve got a cricket match later. So hour doy walk and the match should cover me for cardio

P. O.

Teddy
Teddy
May 22, 2018 6:09 pm
Reply to  Joe

Cricket? Where do you live brother?

Joe
Joe
May 24, 2018 2:32 am
Reply to  Teddy

England

Mani Sadegh
Mani Sadegh
May 22, 2018 5:30 am

A.
1/2: 16/20/20kg DBs wasn’t sure of form on those and balance was a challenge
3: 18kg DBs
4: 15 reps

B. 4:11 / 4:50 / 4:43
Subbed 25 burpees for run

thelonghorn
thelonghorn
May 22, 2018 4:39 am

A. Used 55# DBs for everything. Balance was fun on the PSLDL.

B. Did 20 min AmRAP of row 500, run 400.
– 5 rds, has to really push the last run to make it. Felt good, a few slow transitions to get water and position the fan!

Mike Slagle
Mike Slagle
May 22, 2018 5:05 am
Reply to  thelonghorn

Good work. I’m wondering what my balance will look like on those. That’s a new variation for me.

thelonghorn
thelonghorn
May 22, 2018 5:37 am
Reply to  Mike Slagle

New for me too. It’s not too bad once you find the right distance from the wall.

Joey Maltais
Joey Maltais
May 22, 2018 9:42 am
Reply to  thelonghorn

Nice mod for B, very good sustained pace

Teddy
Teddy
May 22, 2018 6:09 pm
Reply to  thelonghorn

Okay Chuck Norris I see you…

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