PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 60 seconds, nasal breathing, easy pace
Assault Bike x 30 seconds, moderate to hard pace

Followed by…

Two sets of:
Dumbbell Waiter’s Carry x 50ft, right
Single-Arm Dumbbell Push Press x 5 reps, right
Dumbbell Waiter’s Carry x 50ft, left
Single-Arm Dumbbell Push Press x 5 reps, left
Dumbbell Romanian Deadlift x 10 reps (hold dumbbell by both heads)

Then…

A.

For time:
40/30 Calories of Assault Bike
30 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run

Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.

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Edwin Cook
Edwin Cook
November 12, 2022 9:05 am

17:11 then 16:44
Did 15kg strict press for SHSPU and 17.5kg for snatch and Push press 1st round.
2nd lowered all the dumbbells by 2.5kg as knew I would not finish in 20 mins otherwise. Pleased as it included some tough movements for me.

Charmaine Lightfoot
Charmaine Lightfoot
November 8, 2022 4:53 pm

17:45
22:34

Jake Pickering
Jake Pickering
November 6, 2022 3:02 pm

Just testing

Candy Olkey
Candy Olkey
November 5, 2022 1:51 pm

This was just a huge scale fest!
30 Cal AB – 3:09/3:39
20 L-seated DB Press + 10 kipping HSPU
(R1 @ 25# DBs 7/5/4/4, R2 @ 20# DBs 12/6/2)
30 Alt DB Snatches @ 30# – all UB
30 Push Ups – 16/10/4, 18/9/3
30 DB Push Press @ 25# DBs – 16/8/6, 18/12
800m TM Run – 4:10 / 4:11
20:33 / 19:06 = 39:36

Josh Willins
Josh Willins
November 5, 2022 11:28 am

RX
A: 12:10
B: 11:40

Candy Olkey
Candy Olkey
November 5, 2022 1:53 pm
Reply to  Josh Willins

Holy smokes…who are you? These times are ridiculous Josh..OUTSTANDING!!!

Mike Slagle
Mike Slagle
November 5, 2022 9:08 am

I’m nursing a sore calf this week.

Six sets of tempo bench press
8 reps at 155 at 2111

Six sets all slow and controlled
Pull-ups alt between pronated and supinated 8 reps
Ring dips

Travis’s core workout 9

Candy Olkey
Candy Olkey
November 5, 2022 1:45 pm
Reply to  Mike Slagle

Sore calf is never fun! I hope it’s better soon! Great work on the upper body Mike!

anouar
anouar
November 5, 2022 8:19 am

i will do it

Gabriel
Gabriel
November 5, 2022 5:37 am

This sucked…..
13:06 used 55db, all strict handstand push-ups no. Kipping
14:13 same as above