PERFORMANCE 

Warm-Up.

Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps

Followed by…

One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps

Then…

A.

“The Back 40”
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 June 15, 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

guest
14 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Charmaine Lightfoot
Charmaine Lightfoot
November 20, 2022 10:39 am

7:04

Gabriel
Gabriel
November 17, 2022 2:42 pm

A. 7:48 rx no rower So I did the bike for 50 calories
B. Finished

Ahmed Ali
Ahmed Ali
November 17, 2022 2:40 pm

A: 8:53
B:225

Kendall Kersey
Kendall Kersey
November 17, 2022 4:02 am

A. 7:40rx
B. Done

Rod D
Rod D
November 16, 2022 7:30 pm

Rx 9:18

Steven
Steven
November 16, 2022 5:05 pm

11:40 Rx

Good one but it’s getting hella cold in VA!

Josh Willins
Josh Willins
November 16, 2022 4:55 pm

RX
A: 9:31

Janelle Winston
Janelle Winston
November 16, 2022 2:11 pm

A. 8:15 (I think. I will double check when I get home.)

DL – 10/8/8/7/7

B. Thrusts – 155 – Yuck.

Jeremy Hammock
Jeremy Hammock
November 16, 2022 12:35 pm

A.
50 cal row
40 dl 185
50 cal row
9:44

Eddie
Eddie
November 16, 2022 8:24 am

A. 11:28 RX. Feel a bit tired and beat up from all the running yesterday. DL felt heavier than it should have.

Shan
Shan
November 16, 2022 6:48 am

M56
Subbed 185
11:58

Gellert
Gellert
November 16, 2022 3:53 am

A. 50cal/225lbs__Time: 8:49

Arthur
Arthur
November 16, 2022 2:56 am

Scaled to 40 cal/70 kg – 07:46

Al Fraser
Al Fraser
November 15, 2022 11:38 pm

Warmup done ✅

A. FT Rx
8’38

Hardest bit was getting breathing under control at a few points

B. 3 rds
Hip thrusters x8 @120kg
Hip thrust iso hold 15-30 secs