PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Row x 250 meters
Foam Roller Sprinter Hold x 20 seconds per side
Then…
A.
For time:
“Roxy #3”
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike
Compare results to February 24, 2022
31:06 RX
27:14
Hr 1min post 154
3 min 120
30:30 rx 5:08 sec faster echo bike instead of assault bike
Deadlifts done at 365 only 4 sets. I was done after those. No time for a metcon today.
RX
A: 32:15
800 run
40 cal row
800 run
40 burpee broad jumps
800 run
800 row
800 run
40 cal row
34:17
28:40
34:25. RX
what does 40/30 mean for assault bike?
40 cal for men 30 cal for women
25:23
Happy with my mindset and pace. Tried to sprint the last 40 cals and at 19 cals red lined hard so it was up and down, almost blacked out.
Enjoy.
Damn dude, nice!
Thanks man! Felt the effects all day lol
32:28 subbed 40 box jumps for assault bike
There wasn’t any box jumps in this workout
I believe he means he did 40 box jumps instead of 40 cal bike. May not have a bike.
I’ll have to sub bike with a row.
Yep that’s why I said I subbed them in for the assault bike