A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
C.
Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower
A. Bryan (strict HSPUs) – 4 rds + 5 HSPUs. Christy (15# plate) – 4 rds.
B. Bryan – 2 rds + 12 ring dips. Christy (banded ring dips) – 3 rds.
C. Bryan (burpees) – 52. Christy – 51.
A. 5+8 l seated db press
B. 2+14 bar dips
C.49 call row
A. 4+10. 40# DB Presses subbed for HSPU. Only first round of PU unbroken.
B. 3+7 (stationary dips)
C. 71 calories on rower.
A. 4 rounds with 15 lbs in each hand
B. 3 rounds
C. 40 cals
I really can’t thank you enough for these workouts! They have helped me so much. They aren’t too much but have still allowed me too see so many positive fitness progressions. Thank you
A. 2+2 Hspu strike again
B. 3
C. 85
Doh! Those pesky HSPU. Hopefully you’re seeing some improvement with them during this cycle though. Great score on C!
A. 8+5 ( DB press with 15# DBs and assisted sup grip pull ups)
B. 3+1 (just getting used to 20″ so I psyched myself out and ended up using my 16″ and did bench dips)
C. 55 cals on the rower
Swam a mile this morning so doing this at night was hot! Phew.
Great job, Jess! Where do you swim? Pool or open water?
In a neighborhood pool. I live in the desert of Arizona so open water is hard to come by unfortunately!
5 rounds
3rounds +8 dips
53.6 calories.
Need work on strict handstand push ups.
Lucky for you we are in a shoulder cycle!
A: cartwheel wall mount wall facing ( thighs touching wall) to 1 abmat. Phewww lots to explain for a damn hspu! Lol
4+8
B: 3+12 I had to use a small band by the last round…triceps shot!!!
C: did du’s as partners were on bike and rower. 207 total
Had a little extra time this afternoon:
E2mom x32 Mins
1min feet on box ring rows
1min abmats
1 min freestanding hs hold (interesting thing…tried leading off with my left leg vs right…and I didn’t over kick my handstand! Who knew?!?!)
1 min du’s
All that matters is that you did the cartwheel wall mount.
Yup! ?
Skipped A & B because I’m nursing a small shoulder strain. The strict HSPUs and ring dips would have killed me tonight.
C) 67 cals on C2.
Great job! 67 cals is legit! Glad you’re taking care of your wing. Besides laying off problem movements, what are you doing for it?
A.) 4+10
B.) 1+15
C.) 90 Cal row
Holy smokes on the row! You crushed the high score.
Did yesterday’s since it’s an Invictus benchmark
A. 155-165-175-185-195-205-215-225-235-245-255(F)-245 (no belt)
B. 4 Rds Rx Legs were dead and came out too fast
Love me some 5-minute capacity test! I’m sure you’ll see this again in a few months…
A: 3+11 box HSPU
B: 1+24
C: 48 cal Assault bike
This is my second time posting and I gotta say you all are beasts! I’m looking forward to seeing steady progress! Those dips were tough.
Consistency is key! Hopefully you start hitting PR’s pretty quickly. Great job today!
4+4 pull-ups
1+3 ring dips
71 calories on the rower
The supinated pull-ups got me, never do them that way. Ring dips crushed me. Had to break them up into sets of five.
Great job, Benji!
4 rounds + 8hspu
5 rounds + 4dips
83 calories on bike.
Nice! You’re in the top 5 scores I saw all day on the bike.
As Rx’d
A. 6 + 1
B. 4 + 9
C. No airdyne or rower… Subbed DU’s to get some work in on a weakness. Got 201 in 4min
Good call with the dubs!
A. 7 rounds + 4
B. 3 rounds + 10
C. 69 cal Row
Used this as more of an active recovery session after that heavy morning session yesterday, stand up surfing in the afternoon, and a hard paddling practice in the evening. Body is sore
Big day! Time for a little R&R?
What do you recommend for recovery days? I know the performance programs 6 days a week so its it recommended to go 6 days a week or put in a recovery day whenever u feel it?
I go by how my body feels. Sometimes I can go 5 or 6 days in a row no problem and sometimes I need a break after 2 or 3 days. I’d say what you do depends on how beat up you’re feeling. It could be a little as foam rolling and a walk or shooting baskets. Or you could go for a swim or hike or run. If you wanted to do something in the gym, you could either do skill work or just light conditioning like: 5 minute bike/row then 5 minute mobilization -or- row/bike for 30 minutes… Read more »
Do we jump completely over the box
Only if you want. Just get from one side to the other. Most jump up then step down the other side.
A) Can’t do a single strict HSPU so did kipping: 4Rds
B) 4rds + 10, RX
C) 65 cal row. Dont know how y’all able to do 75+ lol
Next time for the strict HSPU if you don’t have them, do the L-seated DB press or even negatives in this workout.
A. 5 rds, Rx
B. 3 + 12, Rx
C. 80 cal row
Great job, especially on the row!
A) 4+8 Rx
B) 3+12 Rx (dips got me bad)
C) 93 cals on air dyne
Ah the AirDyne!