Workout of the Day
A.
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (24″/20″ – step-overs permitted for 55+)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.
OPTIONAL ADDITIONAL SESSION
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At a track if possible:
Two sets of:
400 meter run @ 85-90%
Rest 2 minutes
Two to three sets for times of:
1 mile run
Rest 6 minutes
A. 1020 total.
Run was a little short – through the loading dock, up and down stairs, ect.. It was challenging!
Optional:
2:12, 2:00/8:19, 8:06, 9:18
A. Did this workout with my 14 yr old son today so I changed the cleans to max reps with remaining time. I went with 185 lbs and he did 95lbs. I changed it because I don’t feel like he’s ready to try to max out while fatigued yet because his form and technique still needs some work.
My reps-8,6,6,5,5,5,6,6
945#
Could not get work done in 3 min. Sub 400 m row did 8 rounds at 135# Missed 3rd lift then wanted to complete all rounds. Was over time by 1:30.
A. *scaled to 20 cal row (gym not set up for this); 1,080 (135#) Optional: 400m x 2:05; 400m x 2:10 Notes: 1. Am off/on programming in May due to being temporary duty to attend an Air Force school. Under constant strain of projects and tests making free time extremely limited. Look to be in 100% after the 1st week of Jun. 2. Typically do metcon running due to its short nature & steer clear of increasing this due to a permanent ankle injury (talar dome lesion). Am also currently suffering (on the same side) from what I believe is… Read more »
Glad to see I wasn’t the only one who couldn’t finish this in three minutes! I had to sub row for run and instead of 500m, did 400 after the first round so I could actually do all the work. Still light weight. Only did 85# each time… Oh, and stepped the boxes cause I’m not allowed that much compression yet.
My optional wod included an hour of pushing the lawn mower around 🙂
Could not get done in 3min per round. Maybe our run is over 400m, maybe I’m just slow.
Did 8 box overs per round, total time: 25:47.
Cleans 205,205,F,195,195,195,195,195 = 1385 in 8 rounds.
Ran on treadmill and distance was off. I ran ~2 min each round then jump overs and clean.
185×9 then 205. Should’ve done 205 all rounds. 1870
Optional
139, 132. 739, 732.
First 80 degree day this year in Seattle, Sweet!
A-6 rounds only, Run pace from 1:30 to 1:51 all cleans at 205.
B-1 mile run on street 7:27.
Considering heat and first running session of year felt pretty good.
did it at home so I have a loop I run that is really closer to 500-550m so I just did 8 rounds no rest.
cleans at 185#
no addl session – that was enough for me!
Felt good to run! But this definitely got hard.
145#, 150, 155, 155, 155, 155, 155, 155 = 1225
(I did have to cut the 400 m route probably 30-40 yards short due to a go-cart race taking place in our box’s parking lot!)
Did wednesday front squats first since I missed that day
195/205/220/205/220/235
205 squat cleans each round
Strength program first then
A. Rounds 1 thru 4 165, 0, 165, 0; round 5 350M run 0 clean; round 6 thru 8 200M run 165, 165, 165. I’ve gotten so slow on the run, will do the option session tomorrow.
A. 135-135-135-135-135-135-135-135
Total 1080#
Opt out of extra. Had all three kidos with me
A) 225, 245, 255, 255, 255, 255, 255, 255 – total = 2000 pounds… Did burpee to a 6inch target to save on my knees and also did power cleans instead of full cleans…
Awesome old school training session with running as an element
A. 100+100+105+110+115+0 (FAIL) + 110 + 110 = 750
Optional session-
400 m- 1:52, 1:51
1 mile run- 8:13 then wore 20 # weight vest -10:38
Great work Kendall!
I was going to try and save my knee by subbing the box jump over with burpees to a 6in target?? Any other recommendations? It seems like wall balls, box jumps aggravate my knee more than back squats and cleans.. I have a meniscus tear (a small one) in my left knee… And the doc says to avoid the box jumps and wall balls and thrusters for a bit or unless I need to do them… So any recommendations so that I can still continue to excel would be greatly appreciated!
Can you do box step ups or does that bother it?
Box step ups are ok… But I figured i wanted to try to keep
The intensity…. I thought box step ups and/or weighted box step ups might take long…. So I just did the burpee to a 6inch target…. I can try box steps next time!!
A. 85kgs for 6 rounds. 87.5kg last 2 rounds (Power)
Targeted/achieved 1:30 for 400M, then 7min miles. Phone ran out of
juice 2nd round, but think I was able to keep it relatively close to target pace each
mile.
This a day that I like and been missing 🙂
So we need to run 400, do box overs and attempt heavy clean…in 3-minutes? Or taken 3-min to attempt heavy clean?
All within 3 min. Should be enough time for clean if you can run between 60 to 90 sec 400 m, you spend 20-30 sec in box overs and one minute for clean.