Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
Haven’t been posting but been back in the gym the last couple of weeks. Because of my work schedule, I train 1-2 days behind, usually Tues-Sat or Wed-Sun.
33:37. Rows 1:50-2:10. HRPU were easy. Ran out of gas on the BJ. Run was estimate, prob a little longer than 400m.
4RFT- 24:40
This really finished off my legs! Did this about 20min after a hilly 10 mile bike ride. It was fun though!!
Chiming in from Ohio for the first time. 4 RFT solo grind. 26 and change
Welcome! Chime away! Post any questions or videos for extra coaching!
Run day — 10 x 400, 1:29-1:35 ea (1:30 rest)
Did the bench from Friday hit 295
Did the workout with two runs as team. Rower monitor was broke and we didn’t time
Group took 37:01 to complete. Fun workout and nice to have people pushing me and to be motivating someone else to keep moving.
Always fun to have a group workout once in a while!
4RFT 25 something. Used a clock without seconds. Beat Ya Jared ?
haha Nice work Kaitlin! I like the competitive spirit 😉
Haha usually we workout together and he whips me. ?
Blazing fast!
4RFT
28:52
Nice work Chris!
Solo grind: 24:39
Nice grinder for the morning. 26 minutes Rx
Nice work!
Great job! How was the paddle?
Paddling was great. Nothing better than getting in a workout in the ocean!
Did as 4rft:
26:16 rough…
Definitely a rough one! Good job today!
That’s a fast time!
4rft 24:47 … From south of France !! Hello everybody my name is nico !! Good job guys !!?????
Welcome, Nico!!
4RFT 27:24… This was a tough one, felt super lethargic through it.
It was definitely tough. Way to push through and great time!!
Thanks Catherine. I love the motivation from you guys! Keeps me inspired as an athlete and a trainer.
4 RFT: 24:21 Rx
Nice job everyone on yesterday’s workout!
Nice work Michael!
Did as a team with my buddy Richard.
28:00
Yay team!
4 rounds for time as Rx: 25:58
… that run to row combo was a rough … step downs on box jumps.
Could be a good Cottage WOD (minus the row).
Hey Team,
If you are attacking this alone, there are a few different ways to go about it depending on your goals.
1) if you’re in need of a grinder (haven’t done one in the past week) then you can attack this alone by doing 4 Rounds for Time but give yourself a 30-minute time cap
2) Perform intervals by doing 4 Sets for Times and resting 3 minutes at the end of each set
3) Every 8 minutes for 32 minutes, perform one round. Rest the remainder of the 8 minutes.
Have fun!
Hi Michelle! Thanks for the breakdown if going at it solo.
-Nick
Saw this AFTER I got my butt kicked. ?
I didn’t really know how to break this wod down so I did…
4 rounds for time
500m row
5 hr push-ups
10 box jumps @ 24″
5 hrpu
10 box jumps
5 hrpu
10 box jumps
400m run
27:31 grind fest.
Great job, Blake! It is a grinder of gone at it alone. Happy Tuesday!
How should I do it when I’m on my own without teammates?
I do partner WOD’s pretty much as prescribed just with less rest 🙂
my problem is that i don´t get the prescription. has evereyone to do 4 sets oder all 3 together? so i would only have to do 4/3 of the workout
Seems like its a chain, with everyone doing 4 rounds a piece. If you are by yourself then you should do all 4 rounds with no stoppage, since the only stoppage you would have gotten was in case your teammate was slow in a piece and didn’t return
Each person needs to do 4 sets of the workout.
If you are attacking this alone, there are a few different ways to go about it depending on your goals.
1) if you’re in need of a grinder (haven’t done one in the past week) then you can attack this alone by doing 4 Rounds for Time but give yourself a 30-minute time cap
2) Perform intervals by doing 4 Sets for Times and resting 3 minutes at the end of each set
3) Every 8 minutes for 32 minutes, perform one round. Rest the remainder of the 8 minutes.
Have fun!
If you’re doing it alone and cannot run, what can you sub the 400m with?
You could do one of these:
double your row
assault bike x 25/20 calories
double-under (set a number you can do in 90 seconds)
KB swings x 50
sit-ups x 50
Basically anything that gets your heart rate up for 90 seconds or so. Let us know what you did so others have ideas too!