Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups
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Bryan
November 15, 2016 1:50 pm
A. Bryan (400m run vs row, 50 push ups) – 5:31, 5:45, 5:49, 5:53.
Janelle Hudgin Winston
September 16, 2016 10:28 pm
Modified this to do it at work on my lunch break.
4 rounds of
2:00 DU
Run 400 M
30 Pushups
Rest 2 min between rounds.
I did each round just under 6 min. DU were 124, 1004, 103, 100. It was very exhausting!
Carter Shimbashi
September 15, 2016 10:22 pm
Jump right into this one between classes
6:30,6:07,5:33,5:32
My legs didn’t want to work to run. Yesterday’s back squats and heavy lunges did it. And those pushups!!! Ugh… 5:24, 5:31, 5:04, 4:52 Last 2 sets somehow I could crank the pushups out…mental for sure! Then accessory work: Straight arm bat wings (prone on bench, chin over the front of bench so spinext is neutral, scapular depression first then retraction) 10 reps @ 1115 Rest:20 Banded shld ext rot 8 reps @ 1112 Rest:20 1 min Free standing handstand holds I’m getting much better at using my hands to help compensate for when my body shifts Rest:20 1 min… Read more »
My triceps are gone, and sitting on that rower just plain hurt. My warmup row has never been so painful. I’m amazed at everyone who went sub 5 each round!
I’m not sure my old, slow self can complete a round of this in 10 (especially since erg is in basement, have to go up/down a flight of stairs for run…. Suggestions?
Really you can choose anything that you can do quickly and unbroken for around 2 minutes. Burpees, KBS, box jumps, bike, etc. Let us know what you choose so we have more ideas!
A. Bryan (400m run vs row, 50 push ups) – 5:31, 5:45, 5:49, 5:53.
Modified this to do it at work on my lunch break.
4 rounds of
2:00 DU
Run 400 M
30 Pushups
Rest 2 min between rounds.
I did each round just under 6 min. DU were 124, 1004, 103, 100. It was very exhausting!
Jump right into this one between classes
6:30,6:07,5:33,5:32
Thanks for grinding!
My legs didn’t want to work to run. Yesterday’s back squats and heavy lunges did it. And those pushups!!! Ugh… 5:24, 5:31, 5:04, 4:52 Last 2 sets somehow I could crank the pushups out…mental for sure! Then accessory work: Straight arm bat wings (prone on bench, chin over the front of bench so spinext is neutral, scapular depression first then retraction) 10 reps @ 1115 Rest:20 Banded shld ext rot 8 reps @ 1112 Rest:20 1 min Free standing handstand holds I’m getting much better at using my hands to help compensate for when my body shifts Rest:20 1 min… Read more »
Awesome work!
Didn’t do row, instead did
4 sets
1000 Meter run
40 push-ups
16’60”
Didn’t keep track of time per set
Great job, Mariah!
Did the 9/11 stair climb today…better late than never they always say.
110 floors with bunker gear and an SCBA on a step mill…
I’m done!
Salute to the men and women that gave it there all that day! 9/11/2001 we will never forget!
That is awesome!
Nice!
5:18/5:37/5:40 (40 push-ups)/5:54 (40 push-ups)
My triceps are gone, and sitting on that rower just plain hurt. My warmup row has never been so painful. I’m amazed at everyone who went sub 5 each round!
Rough weeks on the pecs and triceps!
Yesterday did part of 9/14/16 as:
A. 185X8; 225X8; then 235X6 twice
B. This morning was:
4 rounds plus 9 with SUs and 25# DBs
This afternoon:
5:38; 5:37; 5:27 & 5:35 accidentally ran 460 m rounds 1 & 2
Great job, Jay!
Did yesterday’s
A) 225×8, 245×8, 265×8, 285×7
B) 5 rds. 62kb on one hand and 53kb on other for lunges. Switches hands at 10.
Lord my poor glutes.
Might do today’s when I get home.
Glutes!
Cruising!
4:26 – push-ups 30/20
4:23 – 30/10/5/5
4:40 – 20/15/10/5
4:40 – 15/15/10/5/5
Seriously cruising!
I’m not sure my old, slow self can complete a round of this in 10 (especially since erg is in basement, have to go up/down a flight of stairs for run…. Suggestions?
Subtract time for transition.
You got this!
Should be about 5-6 minutes of work each set so modify whatever you need to make that happen. Maybe row, push-up, row?
Modified the WOD to do an “aerobic” version – for time with a 30min time cap
Sub’d 25 burpees for row
Took me 29:55 to complete everything
Like a glove.
Resting today, but just out of curiosity. How many push ups is 50/40? 🙂
I think that’s 50 male, 40 female… usually how it goes
Oh yes… Glad that I’m resting today, as it seems that on top of sore, I’m also a little slow… 😀
Yay for rest days!
Rx +500m runs
4:51, 5:00, 5:22, 5:34.
Push-ups is where I fell apart. 40+10 first round… downhill after that.
Lots of push-ups lately!
As Rx
5:23, 5:27, 5:38, 5:43
Done and done!
Set 1: 4’40”
Set 2: 4’25”
Set 3: 4’30”
Set 4: 4’25”
Rx, but shortened my rest period by taking 2 minutes off, doing each set every 8 minutes for 32 minutes instead. Tis was good.
Great times!!
For real!
Crazy fast.
Fast!
Did September 14th instead…
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Done.
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Burpees (sub’d for bike)
20 Alternating Reverse Lunges with KBs or DBs
Did 5 rounds + 6 burpees
Great choice and awesome job!
5’30
5’39
5’49
6’10
Good day!
We dont have Row Erg how could i scaling?
I am going to run 800m.
That works!
Thank you thats good 🙂
You could do 25 burpees – for me it takes about the same time/effort
I like the burpee idea. 🙂
Really you can choose anything that you can do quickly and unbroken for around 2 minutes. Burpees, KBS, box jumps, bike, etc. Let us know what you choose so we have more ideas!