Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
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 relatively comfortably, and by the final round you will be challenged 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.
All completed in the 90 Seconds.
Assault bike scaled to 25cals (Schwinn Bike)
Holy heart rate!!! And I scaled it…..
1-Airdyne 22 cals
2-12 BBJOs
3- 200 m run
4- 20 Walking OH Lunges w/ 25DB
I pushed through this at 0630 this morning which is my least favorite time to train. 82 degrees out and 84% humidity. Avg. heart rate 137 with a max of 168. The mats will require a pressure washer.
I must say I need these type of training days and I thank you Libby!!
Station 1: AB cal – 25,25,23,20
Station 2: 15x BBJO
Station 3: run 200m (rd 5-250 row)
Station 4: 20 OH lunges @55lb
BBJO were the hardest, AB not far behind. Legs were on fire after yesterday.
You killed this! Nice work Chad
A: Scaled BBJO to 12 and subbed run with 250m row.
Sets 1-3 completed
Set 4: 9 BBJO
Set 5: 19 Cal AB, 11 BBJO
Rested for 1m, then made up 6 cal on AB + 4 BBJO
B: 5 sets: 20s sit-ups, 25s rest
C: 3 sets: 4 pull-ups narrow grip, 4 reverse grip, 4 wide grip
D: 10 min AB tabata
Today was a goodie, yeah?! I subbed rope climbs for the BBJO’s due to some lingering injuries I have and that was a different kind of spicy! I was dead after, haha. Love all the comments today about pushing thru this one. Proud coach!!
Oofah… that’s quite a sub… thx for all the coaching btw Libby
Overall felt pretty good. Finished everything in every round at roughly 60 seconds. Subbed rowing 20cals and 35 pound kettlebell.
That first burpee round hit me hard. Was able to carry on but came out to hard!
AB – 25/25/20/20/15
BBJO – 14ea rd
All else Rx
?
Anika
Well, this was…fun??!! There is no counter on our Air dyne so I just rode hard for a minute on station 1. All the other stations were RX – didn’t note times but kept all the reps within the intervals, although rest time was noticeably shorter in rounds 4 and 5! BBJOs were definitely the toughest part for me.
Was able to at least get all reps yesterday, unfortunately not today
Station 1 – My piss poor rowing came into play here… had to make it max cal in a minute… not sure i’d have done better with an AB (18, 16, 15, 13, 10)
Station 2 – Rx
Station 3 – Rx (super humid air felt like an oxygen deprivation tank)
Station 4 – Rx (lunges burned)
The Q word was echoing very loudly today… was a real mental battle, but glad I didn’t give in. Props to all those who Rx’d
Way to push through!
YEahhh! No Q word!!!
Nice work my friend! Never heard of the said “Q” word
Great work!!
Sorta RXish
No Bike (yet…eyeballing that new echo rogue bike) so I rowed
Station 1 – 1:15 row for cals each round (18,17,16,15,15)
Station 2 – 15 BBJO (between 1:15-1:25)
Station 3 – 200m Run (between 1:00-1:10)
Station 4 – 20 RX Lunges (between 50s-1:00)
***Me kept asking Myself if 4 rounds was enough, but I am such a bitch and refused to quit!
B. 4 rounds
Tuck support on Paralettes 40s work/15s rest
great work!
Way to fight thru to the end… then give urself ANOTHER 4 rds of work
The rogue bike is sweet. I like it a lot better than the AB, but I don’t own either yet. Great job on the metcon!
First 2 rounds Rx thought I was going to pass out on bbjo
Then
Round 3
22 cal
15 bbjo cut into run time
100m-ish run
Rx lunges
Round 4
20 cal
15 bbjo cut into run time
100m run
Rx lunges
Round 5
25 cal in 1:41
15 bbjo cut into run
100m run
Rx lunges
BBJO was the toughest part for me too…just couldn’t keep my breathing in check
Yea, serious mental battle on that part for me too… on the 3’s i’d tell myself x/5th of the way there… 8 was my mid marker… 10 was my “ok last 5” moment… almost fell into the trap of calculating during the 1st rd how many more there were for the WOD, which could’ve tipped the scales heavily toward the Q word
Way to bring it home on the last round
What a fight…love it Jeff!
Scaled the first 2 stations, completed as the following 1 – 20cal assault bike 2 – 10 burpee box jumps to 24inch 3 – 200m run 4 – 20 OHDB lunges with a 22.5kg DB (50 pounds) – Done front foot forward, “on the spot” due to lack of room Bike – Held 550watts, completed in around 55 seconds per round BBJ’s – Completed in around 50 seconds, probably should’ve gone for jump over’s but I was weary of this destroying me. Run – Started at 50 seconds, got down to a 1:20 at the end! (my legs were soo… Read more »
550 watt pace every round for a solid minute? As Teddy would say – that’s bananas!
It definitely made the legs tired!
I thought the same thing with the lunges…very surprised how well they went after that first round. Great work as always Shaun!
You’re a power output machine Shaun!
Thanks mate. I’ve started cycling to work 2 months ago and I think the legs are finally getting good at cycling after 600km of it!
In longer workouts 350ish watts was my “recoverable” assault bike pace. I wanna get that to the high 400’s..
First WOD done while fasting…did this around 12:30pm Scaled as follows: 23 Airdyne cals 15 Burpee box jump overs at 24″ 200m run 20 1arm DB OH walking lunges at 35 lbs Each round I finished the bike, run and lunges with about 30 seconds to rest…the exception is the burpees which I did not scale…those took a little longer each round till on round 5 it took all 90 seconds to get that 15th rep in and then I walked the first 100m on that 5th run. Looking at this I didn’t think I’d be able to hang on… Read more »
Solid day Nathan! Those bbjo’s were pretty tough indeed. I love the deficit HSPU work by the way, something I’ve been meaning to try but haven’t made it there yet
Great job battling that 5th rd… u must’ve hauled butt on the last 100m… and look at u not just finishing that fasting, but giving urself parts B and C too
Yesterday: Was super short on time so I decided to tackle only the technique and strength portion of the wod, because ain’t nobody got time for metcons A) 7 sets of 3 reps of 3 pauses(below knee, mid thigh, catch) power cleans. To be done with light weights. In kgs: 55, 55, 55, 60, 60, 65, 65. There’s so much for me to fix that I just noticed here, but I’m focusing mostly on a better catch position. Gotta do this more often. B) Find 10 RM of power cleans touch and go. Tried to tackle this OT2M but wasn’t… Read more »
Those PC look soooo smooth..that’s what I hope to look like when I grow up!
hhahahahaha thanks candy, still not happy with the form, that catch needs some work and i gotta rely less on brute force
10 RM, wow – nice work
Completed:
1. 15 cal bike
2. 10 burpee box jump-overs (24)
3. 200m run (scaled to 100m after 2nd rnd because I only finished with 2sec left and knew I couldn’t hold that pace)
4. 20 single-arm db OH walking lunges (35)
Good work pushing through and scaling when needed!
5 sets as Rx:
Station 1: 25 Cal Row (1:10-1:15)
Station 2: 15 Pushups + 15 – 24″ Box Jumps (1:10-1:15)
Station 3: 200m Run (0:45-0:50)
Station 4: 20 – 55# DB Overhead walking lunges (+/- 1:00)
… nice grind – great mix.
I like the added push ups to the BJ! Nice work Chris!
Just trying to earn my fair share without burpees and TTB in the toolbox
I am jealous and in awe (more awed) you can row 25 cal for all 5 rds with everything else, awesome stuff as always
1. 20 cal row. Took approximately 1:20 each round
2. 15 BBJO. Got 15 in first 2 rounds then 14 in last three as I was hopping down from 14th jump at 1:26 on last 3 rounds.
3. Run 200m, about 1:10 if distance was right
4. OH lunges with 24Kg kettle bell. Done in about 1:10 each round.
Good times!!
Nice work keeping up the pace with very limited rests!
Nice rows – and that is an impressive, virtually non-stop, pace to maintain for 30min
1- 20cals AB rd 1 then 18cals rd2-5. Done ~1:15 except last one 1:23
2- bbjo done ~1:15 except last one 1:23
3- run 200m outside
4- OH lunges 55# rd 1, then 45#. All 10/10 finished in ~1:00
Got a cramp in rd4 of bbjo… fought through it, came back in rd 5. Did NOT feel like going for that last run. Fun one, enjoy the suffering folks
Looks like we’re not skipping leg day, bro.
Way to push through, outstanding work Joey!
Last run was rough for sure!!!
Big effort! Will use your scales for when i do it on Saturday.
Yo, way to fight thru that cramp… that’s been the death of me several times… i tip my hat to u for not letting it stop u
It was the second or third time this happened… the first time I remember being really surprised with myself and then it clicked: no need to stop, just hold pace or lower slightly, keep fighting, and it will go away. For me, just knowing it’s possible makes it even more possible
Free ur mind Neo
The Matrix + CF …. mind = blown
Enforced rest day due to travel, did some hand release pushups and trap 3 raises prior to heading out. Enjoy today guys, will catch up the session on Saturday!
Safe travels James!
Thanks! Enjoy the workout 😀
Warmup For today’s conditioning, spend the first few minutes on any areas that are feeling sore or just need some extra love. Row/bike/run for 5 minutes. Line drills: high knees, butt kicks, walking lunges, reverse walking lunges, frankenstein’s, single leg RDL’s, karaoke, broad jump for height, broad jump for distance Practice the OH walking lunge and warmup to the weight you’re going to use in the workout. Workout This workout is similar to the 30 minute workout we had on a Friday a few weeks ago, except that was every 2 minutes. Yikes! So, make sure the number of reps… Read more »