Warm-Up.
Hamstring Pulse with Softball x 60 seconds per side
Bird Dog x 10 reps per side
Segmented Cat-Cows x 10 reps
Leg Reach x 10 reps total
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets.
Short in time and equipment, so i did:
Warm-up
Every 6′ x 4 sets
30 Cal (xebex air bike)
15 2×32’5kg Db’s deadlift
50 DU
No idea about the time
Cut it to 3 rounds
5:58/6:33:7:52 @80kg
No wait. I’m stupid. I wanted to do it w 80kg but did 100kg. Didnt realise ??♂️
Skipped accessory as I had little time
Workout times: 4:02, 4:10, 4:10, 4:08, 4:14 @ 80 kg
A: 22′ total.
That was not a good one for me. Maybe because of when I did it or because I am ready for a day off, but any way it sucked. Tripped on the DU all the time. I normally don’t have an issue with that.
3:52
4:22
4:15
4:09
4:06
A. 3:13, 3:25, 3:22, 3:21, 3:10 = 16:31
Every 6 mins for 5 sets
1’50 pace average
102kg DL
Did 100 single unders as not up to 50 DU’s in a row yet!!
3’55
3’55
3’50
3’52
4’08
Total 19’40
Didn’t record times today but my pace was around 3:50 a round. Little higher and lower. Last round was a booger and defiantly cleaned out my system for the week.
Great WU…I really like those Hamstring Pulse with softball…they hurt sooo good!
A. RX – 4:15 / 4:35 / 4:30 / 4:18 / 5:34 = 23:12 (if my math is right)
Rows – 2:14/2:13/2:17/2:18/2:19
DL – 10/5 all sets
DU – 1 trip / 100 trips / 1 trip / UB / 1000 trips
***Wasn’t sure I was going to get all the DU in on the last set..couldn’t get more than 1 or 2 for the first 20 reps..ugh
B. AMRAP 10:00 – 3 rounds + 8 reps
8 Burpees
10 V-Ups
12 Rotating Plank
14 Superman
Thanks Candy! Way to put in the extra work on B!
3:31/3:38/3:38/3:25/3:34= 17:46* took a longer rest between rounds 3 and 4 because I was chatting with a friend. That totally kicked my ass on a Monday.
Super fast Anika…great job!!
A. RX
B. 500m row (sub 2:00 ave.)
225lb Deadlift UB, 6-5-5, 12-3, 5-5-5, UB)
75 single under (can’t string doubles yet)
Times (3:34, 4:33, 4:04, 4:50, 4:26)
This one was rough on me
A. As Rx
4:00, 3:41, 3:36, 3:40, 3:38 (18:35)
+/- 1:50 pace | 10-5 | … new rope – lots of trips in R1 …
Every 6 min. For 5 sets
500 m row. Avg 2:05
15 DL 185lb [10.5. Ub, ub, ub, 10.5]
50 dubs. Lots of trips.
Rounds ranged from 4:25 to 4:45.
3:40
3:45
3:46
3:45
3:50
RX
Strong work.