PERFORMANCE
Warm-Up.
One set of:
“General Rowing Warm-up”
One set of:
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Followed by…
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Then…
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups
Time cap = 12 minutes
5, 4, 6 rmu
3*20 meters hsw
20+20+20 l-sit with 10-15 rest each round
B. 11:00 total
I only had time for a 12 min row tonight.
3103 m
213 cals
Good work friends!
A. RMU assist feet on box
HSW about 60’
More static holds on rings
B. 11:58 – squeaked in under the wire.
Scaled to 10 Strict pull ups for my elbow and shoulder.
A.
5 rmu
50′ hs walk
L sit progressions (don’t have parallets amd to weak anyway for that time frame!)
B. Cap 1rd+ 600m run felt rough after diane yesterday
Limited time today
Emom 1 min 10 min
Odd 8-155 close grip bench
Even 8 strict chin-ups
50 cal row spring
2:58
B. 11:50 rx
Yesterday’s DL workout: RX @ 4:22 🥵
Added core workout #4 (humbling) & easy mile run…
11:40 rx’d
Good pump
A. 1 – x8 strict MU attempts
2 – accumulate 60 second in handstand
3 – L -sit 60 second accumulate
B. Rx
1 round + 25 cal row + 400M run…I’ve got loads of improvement in running
0:59/0:58 on rows
10/10 for Pull Ups
Have fun today!
Not even close for me. As rx. Got 500 m into second run. Finished the rounds in 14:52
A. 3 MU/20 shoulder taps/ 1 min hollow hold
B. 11:41. My run course might be a bit short but good sprint workout never the less
Subbed 2000m BikeErg for run and strict pull-ups — capped after second pull-up in second round.
A) ring rows and dips
Shoulder taps – only partner is the four legged kind. He wasn’t helpful.
B) cap +12
Cap snuck up on me. Didn’t pay attention to the clock until end of round 1 at 605. Would go out a little faster and try to hold on if I could do it again. Finished in 1250.