Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Assault Bike
15 Burpee Box Step-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges
Compare your results/effort with August 1, 2018. On August 1 we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four movements before earning your rest time. Post to comments which variation seemed easier, and what you learned in the process of comparing the two workouts.
As was the case on August 1, 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.
What would you sub for the bike? I do not have a rower or bike and usually sub with running – but there is already a 200 in this wod.
I found it to be much worse than 90 secs per interval. Finished all rounds in the prescribed time, round 4 crushed me tho… I substituted running for 250m rowing since I there’s no space in the box I did the wod. @20 cal AB / 250m Row / 24” BBJ / 20kg KB WL.