Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run
Description:Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run
35lb db
9min.9min.9min.10min
4:46
4:42
4:49
4:52
Rx
Used 36lb KBs
6:03
5:50
6:01
6:28
Yesterday’s work
A. DL based off est 315.
Hit all except the 4@95%. Got 2, took a few breaths and did 1 more.
B. 9:36. 1k row in 3:46. Lots of trips on the dubs.. used 35lb KB.
On a side note. Felt great to finally work out at a time that was not at the crack of before dawn and not lifting within 15 min of waking up.
Haha I have no idea how you crack of dawn people do it… i do salute u guys
Luke
5:34, 5:37, 5:43, 6:02
Done with 80# dumbbells (although they only weighed 72# on the scale) for lunges
Tough but fun!
4x10min EMOM
400m run, 20 DB walking lunge (only #35s), 10 strict pull ups, 400m run
5:34/5:02/5:12/5:04
Yesterday’s.
I knew it would be hard when 85 felt heavy in the warm up.
Based off 250 1RM
145, 165, 185, 200, 215, 240
The jump from 215 to 240 nearly did me in. I could barely stand the first rep up, then used the momentum to rep out three me. Definitely hurt! Also a definite 4 rep PR.
B. 9:01 – this hurt! Row in 3:58, DU 60/40. Broke on purpose because ouch. Broke the Snatches at 25 and wanted to fall on the ground and nearly succumbed but remembered I wasn’t finished in the nick of time.
Heavy 85… then a 4 rep PR.. bam! Nice row also!
Yesterday’s deadlifts.
A. Based off of 365. These felt very heavy today, and I didn’t finish my set at 335.
B. 9:34
Outside of several trips, this went along fine.
C. 10 min cooldown row and a lot of foam rolling and stretching.
A. Done RX with 53# KBs
4:32/4:24/4:13/4:01
Went all in as if every round was a wod. Unbroken on lunges and pull up. Thanks to everyone who posted their scores, it def pushed me. Also, weather was perfect to train outside today.
Crushed it.
Man, to get 4:01 you must have been flying through everything! Good to have you back Martin!
Almost threw up after that last sprint. But hey, thanks!
A. As Rx w/ 1.5p KBs
4:50, 4:51, 4:47, 4:43
… deadlifts from yesterday left a mark … have a good weekend folks.
Yesterday: A) “Gwen” with enforced rest. OT5M UB Clean and Jerks with 55 kgs: – 15 reps: 45″ – 12 reps: 34″ – 9 reps: 24″ Prescription was to use 55%-65% of 1RM of C&J. Pushed way harder than I thought I’d be able to with this weight so maybe I can go heavier on my next effort. This was super intense. B) OT1.5M x 9: deadlifts. In reps and kgs: 3×155, 3×155, 3×155 2×165, 2×165, 2×165 1×175, 1×175, 1×175 C) EMOM 10′: 3 T2B + 7 wallballs 12 kgs. I’m really digging the heavier medball, but I reckon it’s… Read more »
Warmup: Shuttle run (10 yds, back, 20 yds back, 30 yds back) x 4, increasing pace as you go Then, as fast as possible: 20 jumping jacks + 20 high knees + 20 butt kicks x 2 Then: 10 bowler’s squats + 10 cossack squats + 10 scap pullups + 5-10 strict pullups or ring rows Workout: Strictly a conditioning day! You should easily finish this under 10 minutes, I’d say closer to 5-7ish depending on your run times. Which means we want you to have rest! This is interval work with a rest, so try and push each round… Read more »
Legs still trashed from yesterday’s DL’s and don’t want to be dead for soccer tonight so subbed body-weight lunges and 15 strict pullups.
5:14/5:05/4:54/4:53
Indeed, I felt pretty beat up last night so I decided to get more sleep and just go for the rest day… and push thursday/friday sessions to friday/saturday. Last week I thought about it but ended up just pushing through, and friday I didn’t have as much juice. Those 5 days in a row take a toll by the end of the week. Nice work, smart mods brother and enjoy your first soccer night!
Hello, how I can sub 400 Run to Assault Bike or Row? we have bad weather and hard to Run.
The typical sub for row is 500m. For the AB, I would go for 0.7-0.8mi
Good morning, everybody…had to scale today.
A. every 6 minutes:
400m run
20 cal row
10 burpees over rower
3:54, 3:40, 3:33, 3:31, 3:19
runs got progressively faster, row was about a minute each round, and burpees progressively faster. This loosened me up a bit. Felt pretty trashed after yesterday.
Sounds like we felt the same this morning.. DLs at that weight and volume was brutal! Nice work today
Smart way to modify, I felt the same way! Great work today Chris!
Done with 53# KBs
5:24, 5:38, 5:55, 6:29
Missed yesterday so I did it tonight A. 121kg x10, 143kg x 10, 165kgx6, – put on belt – 176kg x 8, 187kg x 4, 210kg x 2. Shortened the last 2 sets by 2 reps as it was just too heavy tonight! B. Plain and simple just didn’t want to do double unders so I took them out of the workout. 1k row + 50 DB snatch at 22.5kg (50 pounds) 6:00 Rowed slowly in 3:52. DB snatches unbroken and steady Lungs and biceps! Going away for the weekend and I’m not gonna do any exercise so 3 days… Read more »
Modified for Spartan race prep
5 RFT
10 tractor tyre flips
Run 200m with 23kg slam ball in bearhug
30 Burpees
Run 400m
Run 200m with car tyre over each shoulder
Round times 6.54, 7.23, 8.16, 8.25, 7.37. 38.35 total.
sounds like a ton of fun!