Warm-Up.
Every 90 seconds, for 9 minutes (2 sets) of:
Station 1 – 30 seconds Bear Crawl + 30 seconds Plank Shoulder Taps
Station 2 – 30 seconds per side of Rotational Medicine Ball Throws
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
My lord. That was a workout.
Did runs at about 375m and burpee box jumps using a bench as I didn’t bring my box to the gym.
Was a tough one.
A. Up to 145×1, then two sets of 115×8
B. AB- 28/23/21
Push-ups- 35/32/29
Row- 21/22/21
A. Done
B. Scaled to 300m runs and 20 pullups
A. Done
B. Done (barely). This was hard.
300m run on the assault runner
30 ub wbs
30 ub pull-ups
Bbjo done
-definitely harder each round…limited sleep and hard to even get out there. Glad I did what I did. Have a great rest of your day!
I recently started a masters program that has taken up some of my extra and this is my first workout for the week.
A. Snatched up to 135.
B. Snatched scaled to 105 and 30” box hspu 7:46 with some kid interruptions.
C. Single leg deadlifts 8×88 lbs all sets
Barbell Gil thrusts 305×6 all sets
D. Four sets
6 strict t2b
12 60 lb kbs
Really enjoyed that warm up!
Traded a 400m row for the second run, did wall balls with a 25 pounder and did 15 strict pull ups instead of 30 kipping/butterfly. Challenging to get it all in, good sweat fest.
Had a hard time getting all the pull-ups in. Completed RX the first round, 20 pull-ups the 2nd, and 15 the 3rd. I was usually coming in late on the runs, so left little time for everything else. Did a bunch of running and wall balls on Monday, so I can forget about walking like a normal person for the rest of the week….!
Awesome job!!
Completed as RX’d! I remember doing this last year and had to scale the BBJO so I am pumped today!
Runs: 1:44-1:54
WB: 60 seconds
Pull-Ups: 60-70 seconds
BBJO: Around 75-90 seconds (90 seconds on my last one)
Way to go Nichole! Getting this workout done is something to be proud of ?
Thank you!
Done RX, last round was pretty intense. I collapsed into a pile of sweat and tears at the end ? WB were UB and provided a short rest, all other movements were a grind.
I feel ya!
Format as Rx
1. Run 400m: +/- 1:30
2. 30 – 20# WBs: UB
3. Run 400m: +/- 1:30
4. 15 Strict Pull-ups: 6-5-4
5. 15 Push-ups + 15 – 24″ BJOs: UB
… nice grind – needed to focus on the task at hand at each station.
… off to the cottage – have a great long weekend folks.
Sometimes I wish I were Canadian, there seems to be a lot of vacations! Have a great weekend!
You’d be welcomed any time.
Short turn around from yesterday afternoon to this morning. The 80 lunges as 25 BMU had not worn off.
Scaled to one 400, one 300 and 20 pull ups the rest Rx.
Had no legs from the first run, PU were a struggle the only break was the WB.
Wow what training this am. Made all but one interval. Had to sub 400m rows for 400m runs and Barbell rows for pull ups.
Good job Joe!
Twisted my ankle warming up for my weightlifiting session today. I was doing light weight 3 position squat clean and caught the barbell wrong at the bottom position.
After a few minutes resting, I decided to do some row conditioning:
3×500m @ 1:50/1:55 pace
60 seconds rest between efforts
3x300m @ 1:45/1:50 pace
45 seconds rest between efforts
3x150m @ 1:40 pace
30 seconds rest between efforts
Rested 3 min and then
130 cal, not for time
Noooooo! Hopefully it wasn’t a bad twist. Feeling ok now?
Yes Michele, everything is ok now. Tomorrow I’ll be as good as always
Get well soon! Monster rowing session though
Oh no Raphael!
Lots of subs tonight, scaled down to 80% of reps and made bbjos easier. Did barbell thrusters because it was cold and miserable outside and that’s where my WB target is..
Min 1 & 3 – 320m run, min 2 – 24 empty barbell thrusters, min 4 – 24 kipping pullups, min 5 – 12 Burpee Box jumps to bench.
Runs got really slow – 1:30 down to 1:55. Pullups in 1:00, 1:10, 1:55. Barbell thrusters and Burpee bench jumps easy – probably too easy to be honest.
I think the BB thrusters are a scale up!
Good job Shaun!! The thrusters make that super hard!
Warmup ✅
E2M x3
400 m rowing 1:30/1:29/1:30
30 WB shots UB/UB/25.5
400 m rowing 1:30/1:28/1:30
15 strict pull ups 5.5.5/5.5.2.1.1.1/5.3.2.2.1.1.1
15 boxjumps slow and steady ~1:05
Was doable but challenging.
Subbed the run for rowing to save my knees and to stay on time. Didn’t want to scale the meters down in half. Haha
Starting taper down for the weekend. Took today to work movements in the workouts with a real focus on cues as well as hit some development points A. Emom 20 10 Box jumpovers – worked on cycle time, landing on the box in the bottom of a squat 5 TNG Power snatch at 115lbs – focus on pause in catch to avoid muscle snatch 15 Goblet squats with 30kg DB – accumulated more reps with the movement and keeping an upright torso 4 HSPU – most I’ve ever done in a workout! Not showing up this weekend but pleased with… Read more »
Good technique. Good job!
Thanks dude! Nice hitting those pullups strict
Things are getting exciting!!!
They sure are! Tomorrow i was thinking some sort of very light active recovery, maybe 30 mins bike with a round of Cindy every 5 mins. Anything else you’d recommend?
Practice the “cluster”! And there was something else…
I did, thanks for the help and all the other time you’ve given. Will try and make you proud!
Burn!!