Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Followed by…
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Then…
“Six Shooter”
Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
Compare your results to January 23, 2024.
Row 3:50-3:51-3:57
station 2 3:45-4:18-4:46
TWT 24:57 31 sec faster then last time
scaled to 16kg kbs and 185# deadlift same as last time
4:07/4:11
4:12/4:15
4:11/4:12
12:30/12:38
Jan 23/24
12:01/11:36
4.00
3.20
4.30
3.30
4.00
3.40
2 rounds / 1800m bike
Had a hard time keeping station 2 under 5’ so I just did the whole workout for time: 31:02 – lunges done with 35# dbs
3:36/3:57
3:45/4:17
4:05/5:00
tot 24:40
Scaled to 2x20kg kbs & 85kg bb
That last round was nasty
3:40/4:40
3:56/4:45
4:06/4:55
Row 800m
2rnds of part B
10s for lunges
4:30/4:38
4:28/4:42
4:27/4:41
Burpees parallel to bar, 16&12kg kbs
3:49
4:26
3:56
4:10
4:04
4:39
Sum 25:04