PERFORMANCE
Warm-Up.
Three sets of:
Double or Single Under Practice x 30 seconds
Kettlebell Suitcase Carry x 50ft per side
Followed by…
Two sets of:
Row x 60 seconds
Box Step-up x 10 reps
Kettlebell Sumo Deadlift x 15-20 reps
Then…
A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 18/12 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 300/250 Meters of Rowing
Rx first round 185, the next four 225
Done
Wasn’t easy
Got three rounds done. Was toasted and realized I should have scaled it to get all 5.
RX
A: completed in time caps
Done . Scaled 100kg DL
A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 DU + 10 DL275# :51, 1:06, 1:01 Station 2 – Airdyne x 18 cals :42, :59, 1:05 Station 3 – 12 BBJO’s 1:24, 1:43 (bonked), 1:16 (did some clean up/rest before starting) Station 4 – Row 300m 1:14, 1:13, 1:10 With my gym setup, I can’t do quick transitions. Rower and Airdyne are behind 2 locked doors, double unders and box jumps are outside and free weights are in a different room. Had to just start w a 90 sec stop watch at each station.… Read more »
Done.
Intervals between :40-:50
Wow…this didn’t seem that hard…looking at it on paper
E90s for 30 min
20 DU + 10 DL @ 155#
12 Cal AB
12 BBJO
200m Ski Erg
***Went with Ski Erg because of space. The last 2 rounds I went with 50 DU and 5 DL (using my back a little more than I like).
Started out a little to hot..about 50s-1:00 each set..that quickly went to 1:00-1:20
Warmup done ✅
A. Done Rx apart from 18 cal hand bike for 18 cal AB
Not too bad this one, biggest problem was lack of space in my garage gym!! All totally achievable in 90 secs with time to transition to next station 👍🏻
B. Travis’ core workout #6