PERFORMANCE & FITNESS

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

Assault Bike x 60 seconds (60-65% perceived effort)

Followed by…

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Assault Bike x 60 seconds (70-75% perceived effort)

Followed by…

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Followed by…

Assault Bike x 60 seconds (80-85% perceived effort)

Followed by…

Power Breathing Practice

Then…

Every 5 minutes, for 40 minutes (4 sets of each) for time of:
*Station 1:
1000 Meter Row or Ski or 2000 Meter Bike Erg

*Station 2:
Four rounds for time of:
3 Wall Walks
12 Jumping Lunges

Note your times for each of the 8 sets, then sum them for a total overall working time. Goal is to have the lowest total working time.

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José Antonio Pérez Álvarez
José Antonio Pérez Álvarez (@Onio78)
October 5, 2021 10:38 am

12 jumping lunges is 12/side?

Renato De Vito
Renato De Vito
September 29, 2021 4:48 am

That was a brutal one..
Station 1: I didn’t note my times but I mostly got off the rower with 1:00 to 1:10 minutes left.
Station 2: This station was the tough station in my opinion. Espacially the wall walks were hard to finally getting through in the prescribed time. Almost every round took me at least 4 minutes to finish
Total work time: Approximately 33:00/33:30 minutes.

Logan Harris
Logan Harris
September 28, 2021 9:33 pm

27:39
1000m row: 4:00,3:52,3:50,3:50
4 RFT: 3:19,3:06,2:56,2:46

Great workout, felt good

Janelle Winston
Janelle Winston (@AKwinst)
September 28, 2021 8:13 pm

Did yesterday’s:

A. Strict press 95 matched PR. Failed 100 but with more time I probably could have got it.

B. Helen
9:53 – on the Assault runner which is HORRIBLE.

Dropped at 8 on the last set of pull ups because olympic kip takes way more energy.

Neil Stagner
Neil Stagner
September 28, 2021 3:22 pm

Station 1: *Stationary Bike (4min)
Station 2: *1:05/*1:05/3:21/3:25

Station 1 Notes: Only had access to a stationary bike without a screen today so went for 4 minutes with heavy resistance each round.

Station 2 notes: I gotta start reading the WODs better prior to starting… the first 2 rounds only did one round of 3 wall walks and 12 jumping lunges. I thought wow this is so easy… lol. The last 2 rounds were Rx with 4 rounds each.
Did additional wall climbs and jumping lunges after WOD to make up for missed sets.

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 28, 2021 4:28 pm
Reply to  Neil Stagner

Ha I did the same but looked at it round 1 and thought station 2 was too easy. Then saw it was 4rds haha
So I hurried and did 3 more rounds

Last edited 2 months ago by Jeremy Hammock
Candy Olkey
Candy Olkey (@clolkey)
September 28, 2021 5:01 pm
Reply to  Jeremy Hammock

Same! When it only took 40s to get 1 round done I knew damn well we wouldn’t be getting 4+ min rest!

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 28, 2021 12:39 pm

Time for 3rds each
Row times
4:10 3:50 3:56 total 11:56
4rds for time
3:50 3:15 3:29 total 10:34

Total 22:22 I think

No way I could do a 4th rd!!
Good stuff today!!

Candy Olkey
Candy Olkey (@clolkey)
September 28, 2021 11:24 am

A. Every 5 min for 40 min
Station 1 – 1000m Row – 4:33 / 4:34 / 4:34 / 4:39
Station 2 – 4RFT / 3 Wall Walks + 12 Jumping Lunges- 3:28 / 3:17 / 3:16 / 2:59
***I think this was supposed to be scored as total working time of Station 2 – which was 13:00

B. 3 Rounds For Quality
GHD Oblique crunches x 12/side @ 15# DB
Wide/deep leg press x 12 @ 285#
Single Leg GHD Back Ext x 12/leg
Hamstring Curl x 12 @ 45#

Candy Olkey
Candy Olkey (@clolkey)
September 28, 2021 2:19 pm
Reply to  Candy Olkey

Ok…so maybe i read that wrong and it should have been total time including the rows…which if my math is correct…31:20

Al F
Al F (@frasersailing)
September 28, 2021 8:28 am

Away ‘working’ ⛵️ for a couple of weeks, so just going to be able to do a bunch of runs unfortunately after getting back into it last week

Candy Olkey
Candy Olkey (@clolkey)
September 28, 2021 11:27 am
Reply to  Al F

Al…we are gonna need you to retire and stay home so that you can push us all along each day..thanx in advance for your cooperation!! lol

Al F
Al F (@frasersailing)
September 29, 2021 8:07 am
Reply to  Candy Olkey

Haha yea no problem Candy!! The only problem I can see is that in order to retire I think you need a proper job, and I’m not sure swanning round the world racing on different boats qualifies as that!!

Robyn
Robyn
September 28, 2021 12:21 am

With the main WOD, is it a 1000m row every 5 minutes, for a total of 40 minutes. Then 4 rounds FT of 3 wall walks and 12 jumping lunges? Or 1000m row plus 4 rounds of 3 wall walks and 12 jumping lunges every 5 minutes for 40 minutes?

Justin King
Justin King
September 28, 2021 4:52 am
Reply to  Robyn

I read this as 5 min, 1000m row, then next 5 min, 4RFT wall walks/lunges, then next 5min 1000m row, etc.

Robyn
Robyn
September 28, 2021 5:31 am
Reply to  Justin King

Ahhh, that makes more sense! Thanks Justin! Happy WOD’ing!

Candy Olkey
Candy Olkey (@clolkey)
September 28, 2021 11:26 am
Reply to  Justin King

Thanks for being the smart one here!! I kept thinking only 3 wall walks and 12 jumping lunges..that’s like 40s of work…there is no way in hell they are gonna give us 4+ min of rest…lol..jokes on me!

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 28, 2021 12:40 pm
Reply to  Justin King

That’s how I did mine