PERFORMANCE & FITNESS
Warm-Up.
Three sets, increasing your pace as you work, of:
Run x 150-200 meters
Slider Seal Walk x 50 feet (25 forward, 25 backward)
Row x 8-10 Calories
(As you increase your pace, put your focus on staying tight and controlled through the seal walk. We are practicing for the same concept when you get to the wall walks in today’s workout)
Then…
A.
Against an 8-minute running clock…
400 Meter Run
4 Wall Walks
400 Meter Run
8 Burpees Over the Erg
Max Calories of Rowing
Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them up for your overall score.
1) 54
2) 49
3) 45
4) 54
= 202 cal
R1: 39
R2: 33
R3: 35
R4: 38
Total: 145
Still recovering from a cold…. breathing was a bit labored…. happy with negative splits in rounds 3 & 4…. Thought I was bonking after round 2…. Focused on faster transitions out of the runs
A) (400m run subs with 1k assault bike)
38+39+37+33=147
First week doing these workouts, this was my 4th day in a row.
It was very tough. 93 degrees here in CTX
19,20,8,3
30/30/30/29 = 119 and loved it 🥳🥳
Yesterday’s push jerks
Up to 175
Today’s metcon
It was rainy here so I changed it up a bit.
1000m row
4 wall walks
Max burpees until 8 minutes
31, 29, 26, 22
36/22/14/12
74, 70, 72, 73
A. rx 32-33-34-35 93 deg today first day over 90 for the season so adapting. Love the neg splits, I habitually go to fast and bonk in rd 3.
A. 46-46-48-37 = 177
4,4 only did two rounds got caught mid run on their set and never was able to finish
M 6’2. 255. Just started back this week after 2 years off doing other stuff without any cardio. Runs suck.
A: 55+59+63+59=236
Is this 6 minutes of work plus 2 minutes of rest or 8 minutes of work plus 2 minutes of rest?
8 minutes of work then rest two minutes.