Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
Read all the “reviews” and decided to do 90 sec of work 30 sec rest and just get what I get.
AB Cal – 20, 19, 18
WB – 35, 35, 34
DB Snatch – 30, 30, 28
BBJO – 17, 15, 14
Done
This was definitely a soul crusher. 🙂
A.
5 Rounds, resting 1:00 between efforts:Â
21 Double-UndersÂ
9 Thrusters (95/65)Â
21 Double-UndersÂ
15/12 Calorie Row
1.47
1.49
1.49
1.55
1.38
Felt good during this, thrusters were smooth and didn’t feel too fatigued
B. 3 Rounds:
5:00 Recovery Bike
After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold
:20s Hip Extension Hold
Subbed single arm overhead DB squat at 35lbs due to space
C.
Every 45 secs for 10 sets
HSPU deficit negatives at 5 secs down
It looks like I picked a good rest day…way to push through the pain today friends!