Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
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.
This was brutal and ouch.
Scaled cals to 12 on the bike because, gasp.
Everything else as RX.
4:34, 4:26, 4:35, 4:56, 5:02
well, you forgot to mention that your runs were uphill! good job on this one – it was a mental test
ALL my runs are uphill because the garage is in the MIDDLE of the stupid hill. It’s either uphill at the end or the beginning depending on which direction you take. They both suck. ??♀️?
this only adds to your legend, my friend.
Lol ? Thanks Nathan. ?
A: Scaled BBJO to 12 and 200m run to 250m row
4:27/4:45/4:55/5:14/6:11
Fell apart on BBJO in the last round
B: 5 sets: 10 leg press + 5 single leg leg press each leg @ 225 lbs.
C: 5 sets: Max sit-ups + max pull-ups
FML that sucked
1. Rx 5:10
2. 5:00 25# OH lunges
3. 5:00 13 bbjo/25# OH lunges
4.5:26. 13bbjo(some of these were step overs)/25#OH lunges
5. 5:42 15 bbstepovers/ 25# lunges
Dead…
I don’t have an AB so I subbed 25 cal row. Everything else rx.
4:55, 4:53, 5:13, 5:23, 5:35.
I didn’t do the 90 sec version, but I read about the carnage. This was brutal.
Solid performance Mike
Me either. And gauging how I feel after this one, it must have sucked majorly.
Started with some benching since I skipped bench last week. After tearing my pec two weeks before the open I am never skipping bench again.
A. 4:30, 4:55, 5:15, survive, survive. RX.
To the people that can do 25 Cals in under a min on the AB consistently I tip my hat to you guys/gals. Holy hell this was awful.
I drank and ate like crap this weekend so that might be a problem.
Beast for doing this wod Rx. Nice work
That last round was more mental then physical and I got beat. Last ten lunges were goblet squat.
Times with 50pd kettlebell
5:10
4:40
4:51
5:18
5:35
HI TEAM! Sorry there were no notes today — I travel with CrossFit HQ teaching the Level 1 Seminar’s so I was gone all weekend and arrived back at my house after midnight. Crashed as soon as I hit the front door. How did the workout go today? CJ put his notes in the actual workout description above, so at least you had that to help with stimulus for today. For those doing the workout this evening, get a good sweat going. Increase the heart rate. Warmup the legs for sure and then practice the OH DB walking lunge. Good… Read more »
(Anika)
No problem Libby! Hope the seminar went well!
No worries! We’re grateful for your input. Get some rest!
Thanks for letting us know! Good call getting some rest
20:31 + untimed 5th rd. Did 4 rds before the bottom fell out the sky and I had to rush my equipment back under cover. Finished the 5th but was well over 6min after moving everything. That was brutal though! The rain was a blessing to cool me down.
Rds 1-4
4:50/4:58/5:20/5:23/scramble for cover
This was super gross. Not sure if it was harder than every 0:90 but still gross. ?
Rd 1: 3:37 (maybe I went too hot out of the gate)
Rd 2: 4:17
Rd 3: 4:40
Rd 4: 5:03
Rd 5: 5:40 (this round was don’t die)
All RX
Aggressive first round haha love it!
Holy round 1! Still.. held it together pretty well. Nice work. I am not sure which was harder either . Both times the goal was to survive the late rounds.
Round 4 and 5 were done through sheer will power alone. I wanted to throw in the towel at round three.. Blah! Your first three rounds were cruising!
Anika
4:52
4:42
4:47
4:47
4:51
The bike doesn’t have a counter, so I rode that for a minute each round – everything else was RX. Although both workouts were tough, I think I prefer this one. Having the longer rest at the end seemed more beneficial than having the shorter rests in between movements.
3 mile trail run yesterday so I was hoping for strength today…Nope!
Only have 50# db
Round 1: 5:03
Round 2: 5:29
Rounds 3-5 skipped the run. Had nothing left.
5:04/5:19/5:17
That bike and burpee combo kills me
Saturday: A) OT2M x 3: 3 strict pull ups. I wanted to go for sets here but had to do them singles. Had a hard time with body control there, noticed my form was super poor so focused on the hollow body positioning. B) Find 7RM bench press. In reps and kgs: 7×35, 5×45, 3×55, 2×65, 2×70, 3×72.5, 5×75, 7×77.5. Decided to stop there as I had no spotter. C) Find 7RM deadlift. In reps and kgs: 7×65, 5×85, 3×105, 2×125, 2×135, 3×140, 5×145, 7×150(miscounted, did 8). Could have gone a bit higher but I was in my desired percentage… Read more »
20 cal row 15 BBJO 24Kg Kettle bell for the 20 OH walking lunges 200 m run My stupid free version of the timer wiped my times when I tried to review. But I was taking pretty close stock since I knew I had to beat 6min to keep up with last time. Rounds about: 5:32, 5;31, 5:32, 5:50, 6:03 *last 2 rounds dropped to 14 BBJO. Kept similar to last time when I was time capped in those rounds. This was fun but pretty much a repeat as I basically had no rest last time either!! Lunges hurt more… Read more »
Stupid timer!! Way to push through with limited rest JB
What would you suggest as an alternative to the bike. I do not have a rower either. I usually sub with running but there is already a run in this wod. Thoughts?
Shuttle sprints would be a similar stimulus to the AB in my opinion… so whatever takes about 1:00 going pretty hard. Then you could sub the run for some DU, the number depending on your skill level with them (60-90 Im guessing). Good luck and have fun!
I’ve seen someone sub 50m sled push for the bike…it was fun the first round, but sucked after that.
Back in my garage after two weeks of work travel and one week of vacation full of enchiladas. Managed to drop 2#s so I ditched my macro plan and am adding back more calories as I’m about 12# lighter than 3mos ago. Lessons learned on proper portions and percentages, but now I’m too skinny.
Today’s WOD
Like last time scaled AB 25/25/20/20/18, all else Rx:
1- 5:04
2- 5:15
3- 5:19
4- 5:43
5- 5:48
I used the 200m as a cool down after the AB and BBJO, nothing quite blows up the lungs like those two movements.
Thick PB layers are back! Serious work this morning for a skinny guy. Those short rests added up Im sure. Nice job going for 25 cals again
That’s some good work.
Good morning, everybody…didn’t do this last time.
4:21/4:21/4:15/4:17/4:46; had to make some subs since I was at home:
25 cal row, burpees box step overs, 50# dbell. Started box jumps but wasn’t sure how the calf would hold out with the run. Opted to do the run as RX and step over the box. Right shoulder failed on last set of lunges, otherwise on pace with rest of the rounds.
Great to see you back Chris!
Fast times, super consistent
Thanks, Joey!
great work chris
last time, I scaled this back a good bit. Not today.
25 Airdyne Cals
15 BBJO
200m Run
20 1 arm OH walking lunges – 50# DB
1. 4:55
2. 4:47
3. 4:52 – mentally done at the end of this round
4. 5:32 – wheels coming off – took an extra :30 rest after this one
5: 6:50 – trying not to quit – just finish
hopped on Airdyne for :90 instead of laying around…recovered faster (now thinking “that wasn’t really as bad as I thought in rounds 4 and 5 was it?”)
It was that bad in 4 and 5… dead. Great work!
thanks man. Welcome back!
Smart choice hopping on the bike right after. I definitely shouldve done that too but somehow the floor pulled me in. Nice work
the floor always looks tempting
but floor is lava??
always!
Awesome work, Nathan!
My first round I tried to jump on the box and nearly ate it. My legs were like, “what muscles? There be jelly here.” Good job finishing. I was running up the hill on round three thinking, “Threes enough. It’s a super hard workout. I don’t need to finish..” 🙂
Same mods as last time
Scaled 25 to 18 cal ab / Scaled 55 to 45# lunges
4:43 – 4:52 – 4:46 – 4:52 – 4:54
This one felt harder from the start. AB easier than last time (1:00-1:04) but bbjo tougher and took longer. Runs werent very fast recovering from bbjo and lunges took about 1:00 like last time. I’d say the lesson here is the importance of pacing especially for longer wods. Luckily I held on but there wasn’t much left.
Hoping the next step isn’t 5RFT ?
Noo why would you give the idea for 5RFT? haha. Really good consistency today!
Smart scaling and awesome consistency! Im pretty sure my 5RFT score would be 30min ?
Hahah, I’d rather not find out thank you very much 😀
super consistent work joey
(Anika)
Great work Joey! Yeah, I agree with James, don’t give Invictus any ideas…!
Used the same scales as last time – 20cal bike, 10 BBJ’s, 200m run, 22.5kg lunges alternating on the spot
4:06, 4:15, 4:28, 5:02, 5:12
Biked at 550ish watts for first 4 rounds, 460ish on the last round. Burpee box jumps steady, although last 2 rounds were step up and step downs. Runs got super super slow – last 2 rounds were a real trudge. OHS lunges were easy.
The wheels fell off in the 4th round. Last time seemed easier, my legs just went on me this time.
did you alternate each rep? seems like that would take a lot of time but your final time looks like that didn’t slow you down at all. Great job!
I think he meant alternating steps
{smacks forehead} of course – that makes much more sense! Doh!
Kept all scales from previous attempt, 20 cal bike, 12 BBJO, 200m run and 20kg OH lunges.
Round times 4.08 4.04 4.17 4.30 4.55.
The increased time towards the end was down to taking longer on the bike and the BBJO cycle speed reducing because of this, run and lunge were pretty similar times each round.
Vs. last time, this felt more manageable, and i wasn’t moving that much slower despite doing the movements continuously then resting.
Finished with some ring muscle up accessory work – trap 3 raises and rings to hip holds
Dude those times are beast. Nice work
Killed it!! Nice work today