PERFORMANCE & FITNESS
Warm-Up.
Two sets, perform the first set with nasal breathing only, of:
Row x 250 meters
Run x 200 meters
Followed by…
Two sets of:
Weighted Prayer Stretch x 30-60 seconds
Prone Y’s, T’s, W’s x 5 reps, one-second pause at top of each
Followed by…
Two sets of:
Waiter’s Carry x 50ft per arm
Curtsey Lunge with DB Goblet Squat Hold x 8 reps per side
Then…
A.
For time:
2000 Meter Row
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
40 Box Step-Overs with Dumbbell (55/35 lbs to 20″ box)
80 Double-Unders
40 Box Step-Overs with Dumbbell (55/35 lbs to 20″ box)
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
1600 Meter Run
M35, 195#
Bike 72-74 rpm 7:30
Rx otherwise
24:30
That was hard in the heat we have in the UK, 25.23.
30:28 rx
27:42
A. Subbed a run at the beginning too since it was a beautiful day.
Used 44 lb kb
29:33
Runs were: 7:47, 7:59
Blahhhhhhh… Made the mistake of eating my dinner (2 CFA sandwiches) 30 mins before this workouts. Didn’t throw up👏👏👏
A. 31:00
Used 50# DB for box step overs and 2x, 50# DB’s for walking lunges (no overhead today). Swapped 1600m run for another 2k row at the end
done with single 50# db= rx? no 55# and it was hard enough.
31:08 90 deg in the garage and outside. I liked this one.
Whew! 31:47 w/ 40lb DB
Yesterdays
A1. Halting CDL + C&J
x2 – 85#, 90, 95, 100
x1 – 105, 110
A2. C&J x 1 – all at 115#
B. For Time – RX 10:19
15 G2OH – C&J singles
30 T2B – UB (strictish)
12 G2OH – singles
24 T2B – 15/9 (strictish)
9 G2OH – singles
18 T2B – 10/8 (strictish)
***I think 30 UB T2B is my all time PR!!
30 UB TTB Candy, amazing 👏
30 T2B is ridiculous! Well done!
Great work on the T2B!!!
37:31- run was 2000m on a trail.
Great work Anika! Did you use 1 DB or 2? BSO are usually 2 DBs but this just says “with DB”…sooooooo
I won’t hit this one until Funday Sunday..but I’d like to be mentally prepared…or scared..lol
Don’t be scared 😂 It wasn’t bad, just my death run at the end did me in! I used 1 db. It seemed to make sense since you are only using one for the oh lunges 🤷🏼♀️ Good luck!
Yeah 2000m trail running is CRAZY 🤪! But Sunday is supposed to be 90*…so that might be crazy also! Thanks for the help!
M55
37:36
Subbed 35lbs
Fun chipper grinder.
Used two dumbbells. :-/
Same #stayhard
A. 31:17
Row.
55# lunge
BW step over
160 SUs
BW step over no db
55# lunge
Run outside 1200m. Misread the list.
Warm up done
A. 25:17
Done as written, except sub a 4500M echo bike at then end instead of the 1600M run (used Invictus’s conversion chart…I’m not messing with the heat)
Awesome workout, good luck today!
Where is the conversion chart? I’ve got an Echo too and would like to make sure I’m doing it right. Thanks!
It was on their IG account, not sure if it was a story or a post, but I screen shotted it and been useful for giving a good stimulus, but can avoid the heat.
Is the box step overs with one DB or two? Thanks
I read it as 1 as it says ‘with dumbell’
I used one.
34:54. Step overs took forever, and I had to break the D/U into four sets. Tough workout
Upps….SAOH😱😱🤪🤪🤪 did Double OHWL….okay who cares
Scaled 2×35 for both BSO and OHWL
Sub the 2000k with 1 mile…no rower🤷♂️🤷♂️🤷♂️
running at 221 lbs is a sucker punch….
So total Time 37.26 but happy with that tho.
Row 2000 m
Sing-Arm DB Overhead Walking Lunges 30 lb
Box Step-Overs
Single-Unders 160
Box Step-Over
Sing-Arm DB Overhead Walking Lunges 30 lb
Asoult bike 1600 m
For 25.20 minutes
Warmup done ✅
A. Done rx with 25kg DB
28’04
Long one but not too bad.
Row 7’30
Lunges UB sets of 10
SO’s UB
DU’s couple of misses
Run 8’20
The run was the only bit that felt like I was wading through mud for the first 200m!!
Scaled: 28:58
For time:
2000 Meter Row
20 Single-Arm DB Overhead Walking Lunges
20 Box Step-Overs with Dumbbell
160 Single-Unders
20 Box Step-Overs with Dumbbell (50lbs to 20″ box)
20 Single-Arm DB Overhead Walking Lunges (50 lbs – 10 steps each side)
1600 Meter Run
Unbroken sets of 10 lunges and BSO in sets of 5