Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups
Every 8 minutes, for 40 minutes (5 sets) for times:
Row 500 Meters
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups
A. Bryan (run 400m vs. row, 15 seated dumbbell presses 35# vs. strict HSPUs) – 6:34, 6:38, 7:01, 7:09, 7:13. Christy (run 400m vs. row, 15 seated presses 5# plate vs. strict HSPUs) – 6:07, 6:25, 6:42, 7:12, 7:18.
A. 6:33/6:37/6:24/6:24/6:33
Cut BBJO reps to 10 after second round. This was def not in my wheel house!
500m row, 400m run, 15 burpee box jump and over, 15 ring dips
6:13, 6:19, 7:09, 7:17, 7:37
A. Gymastics program session 2 Lv 1 (ring muscle up work)
B. Romwod
Might attack this one tomorrow depending what my body tells me
My god that was horrible. Went too hot out of the gate but still managed to squeeze in under 8 min mark.
RX
6:05
6:40
7:00
7:30
7:19
Ok, that was brutal and so incredibly fun.
400M row
1:45 stair run (1:30 after round 3)
15 Burp overs unbroken
15 SHSPU (5,5,5) 5th round pushed 10,5
5:54, 6:24, 6:19, 6:10, 6:20
76 dew point in the ny metro area made mental toughness a real struggle… but no excuses as I’ve seen many of you guys truck through in the past regardless
Row 500 for all
Run 400 for all
Burpees – 15, 12, 10, 10, 15
HSPU – 10 for all
Had about 1:50 of rest which dwindled to about 1:35 later on
Really really hard!!!!
5’57”-6’05”-6’27”-6’42”-7’31” RX
Rx props
I’m glad others found this to be a gut check. I had to really push myself mentally through the last two rounds.
Scaled because of heat and humidity today…
3 sets for times
Row 500
Run 400
10 BBJO
8 SHSPU
1-5:11
2-5:24
3-5:36
Scaled to 10 BBJO and 5 SHSPU
Rd1 5:40
Rd 2 6:33
Rd 3 8:13
Rested 5 min
Rd 4 9:13 (Kipping hspu)
Rested 5 min
Rd 5 9:35 (kipping hspu)
My motto today “road to war”
Finished the workout. Did the first two rounds strict, but the last three were modified to standard burpees and modified HSPUs.
Now this looks grueling, I’ll sure be tackling it sometime next week. I’ll be competing tomorrow for the second time in Montevideo’s inter-box challenge and I took a rest day yesterday and today will be working on mobility and strategy for the wods.
It looks like it’ll be super fun
Good look for the competition! ?
thanks mate!
Good luck tomorrow! Post pictures!
expect photos, videos, gifs, the whole shebang!
Good luck! Represent!!!
heck yes! thanks
Enjoy yourself buddy
Sprained ankle yesterday and running didn’t sound appealing.
A. 6 rounds of x5 bench (205, 215, 225, 225, 230, 230) , 20 sec rest, x20 cable flies.
B. 5 RFT. 500m row, 15 push-ups, 6/side single leg step ups, 60 sec rest. 3:02, 3:05, 3:00, 2:53, 2:56.
Felt brutal!!!!! Almost no rest. Little less than 8 min first round, then average 9 min every one after. Rx.
good job for pushing through and sticking with it
Run day for me. 6 mins running and 2 mins rest/walk for 40 mins.
Perfect way to incorporate your running!
Thanks, I was afraid you might yell at me. haha! Have to run a little #military
Happy Friday Everyone! Notes on today’s workout: This one is not only a test of endurance but also mental toughness. Focus only on the task at hand and being as efficient as possible with it. Use positive posture and self-talk and breathe. I suspect that many people will need to scale this so it doesn’t turn into a 40-minute AMRAP. You should get a minimum of 60 seconds rest each round so be thinking about scaling options like: – Reducing the meters/reps – Eliminating one of the exercises – Or even doing 6 minutes work w/ 2 minutes rest and… Read more »
Rx
5:39
6:04
6:08
6:16
6:24
Now death ??
dude, those are amazing numbers.
Thanks Jorge, nothing about it felt amazing. Let us know how the comp goes!
Well, my motto for the 2017 comp season is “hey, someone gotta be last” ??
When my wife and I compete we just try not to be last ;). You’ve got this!
Awesome numbers mate!
Thanks, I collapsed when I finished and laid in front of a fan for 15 minutes… you did a great job staying consistent with your times today.. I fell off big time after the first round
Nice times!!! Looking forward to this one tonight!
Good luck, and stay hydrated!
This absolutely crushed my soul. Modifed the row to 800m (it is now well documented that my rower is not calibrated correctly). Modified SHSPU to kipping. Got through the first three rounds and completely blew up. Took a 5 minute break to regroup. Came back and finished doing ring dips in place of HSPU. I really felt yesterday today. Have a great weekend everybody!
I think you may have overcorrected a little with the 800m Row. Based on your posts I’d assume your 500m pace would be similar to mine which is about 1:50 for me in a long workout like this. Did you notice how long the 800 took today? Btw, I too felt like dying after the 3rd round.
Between 2:00 and 2:10
Sounds like maybe 700-725m might be more comparable then. Just one man’s guess.
I should add I was going at 40 strokes/min on average. That might help narrow it down.
Seemed easy on the paper but after the first round (despite scaling it) I was gassed out ?
Heck yea… I’m sure it played a role during, but I definitely underestimated this one
Scaled (and glad I did ?)
350m row
300m run
12 burpees box jump
12 L-seated press with 14kg DBs
6:20 on rounds 1-3
6:30 on round 4
6:40 on round 5
Shoulders are smoked, can’t raise my arms anymore! ?
that was smart Mani. Good job today.
Great scaling