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

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Bryan
Bryan
September 30, 2022 3:05 am

31:06 RX

Charmaine Lightfoot
Charmaine Lightfoot
September 29, 2022 5:00 pm

27:14
Hr 1min post 154
3 min 120

Aaron Danielson
Aaron Danielson
September 29, 2022 3:53 pm

30:30 rx 5:08 sec faster echo bike instead of assault bike

Mike Slagle
Mike Slagle
September 28, 2022 5:49 pm

Deadlifts done at 365 only 4 sets. I was done after those. No time for a metcon today.

Josh Willins
Josh Willins
September 28, 2022 4:15 pm

RX
A: 32:15

Jeremy Hammock
Jeremy Hammock
September 28, 2022 12:42 pm

800 run
40 cal row
800 run
40 burpee broad jumps
800 run
800 row
800 run
40 cal row
34:17

Luke Tipton
Luke Tipton
September 28, 2022 7:57 am

28:40

Noel Smith
Noel Smith
September 28, 2022 7:26 am

34:25. RX

Ryan
Ryan
September 28, 2022 7:16 am

what does 40/30 mean for assault bike?

Mac
Mac
September 28, 2022 8:52 am
Reply to  Ryan

40 cal for men 30 cal for women

Kyle McDermid
Kyle McDermid
September 28, 2022 6:15 am

25:23

Kyle McDermid
Kyle McDermid
September 28, 2022 6:16 am
Reply to  Kyle McDermid

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.

Josh Willins
Josh Willins
September 28, 2022 4:16 pm
Reply to  Kyle McDermid

Damn dude, nice!

Kyle McDermid
Kyle McDermid
September 28, 2022 4:20 pm
Reply to  Josh Willins

Thanks man! Felt the effects all day lol

Shane K
Shane K
September 28, 2022 5:45 am

32:28 subbed 40 box jumps for assault bike

Mac
Mac
September 28, 2022 8:54 am
Reply to  Shane K

There wasn’t any box jumps in this workout

Jeremy Hammock
Jeremy Hammock
September 28, 2022 10:15 am
Reply to  Mac

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.

Shane K
Shane K
September 28, 2022 10:17 am
Reply to  Mac

Yep that’s why I said I subbed them in for the assault bike

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