PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds
Followed by…
Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10
Then…
A.
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to March 21, 2022.
Rx – fat bar pulls/ttb 3:10, 3:31, 3:29, 3:51, 3:49, 4:30, push ups got me
Scaled to Air Squats vs WB
2:40 UB – 10/5 – UB
3:12 UB – 10/5 – 15/5
3:50 UB – 5/5/5 – 10/5/5
4:10 – Same as Rd 3
4:19 – 6/2/2 – 5/5/5 – 10/5/5
4:11 – Same as Rd 5
Baseline test “fun!”
Today: 2:03, 2:19, 2:29, 2:46, 2:39, 2:43
Last time: 2:02, 2:30, 2:47, 2:44, 2:44, 2:42
32 seconds faster today
Great work everyone who took on this incredibly tough test!
Scaled wb to air squats. This was has always been a challenge:
2:38-2:50-3:22-3:48-4:07-4:19 21:04 twt 3:01 improvement same scaling and a PR.
pushups are the main issue still but getting better
I’ll keep the same scaling at least once more. It would be great to have all rds sub 4 min.
A. Rx 2:47-3:06-4:06-4:30-5:00 (with all wall ball shots left).
Last round I felt my arms like concrete
3 rnds before I had to leave for an appointment
2:10/2:30/3:05
A. Rx 3:35/3:21/3:58/4:25/5:00 (5WB left)/capped out so no 6th round
Toes 2 Bar are the weak spot in this one
(in March this was capped in the 3rd round…3:18/4:25ish/5:00 (10WB left)… training is going really well, really tough workout)
Keep getting after it! On vacation and looking forward to getting back in the gym!
4rds plus 8 pull-up
Struggle bus express