Warm-Up.
Spend 10 minutes on Pre-Run Warm-Up Drills
Followed by…
Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20
Then…
For time:
1200 Meter Run
40 Burpees to Target (touch your pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400 Meter Run
10 Burpees to Target
10 Bar Muscle-Ups
Challenge…perform the running portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. When you get into the gym for the burpees and pull-ups, breathe however enables you to move through quickly, but once you start running again, work to resume nasal breathing as quickly as possible.
I really wanted to do this one. I like running and I REALLY like pull ups. But with all the tendinitis in my elbow and then I rolled my ankle this morning and got a mild sprain, I had to punt and make up something I could do without pain.
15 min AMRAP
10 cal AB
10 DB Deadlift – 35# DBs
10 DB shoulder press – 25# DBs
7 rounds even. The press got hard in a hurry.
Metcon Rx (cut out the 10 BMU)
26:55
A. For time:
1200 Meter Run
40 Burpees to Target (touched pull-up bar)
40 Pull-Ups
800 Meter Run
20 Burpees to Target
20 Strict Pull-Ups
400 Meter Run
10 Burpees to Target
10 Strict C2B
25:04
13:31/7:40/3:53
Did the nose breathing only on runs. Wasn’t too bad at a 7:30/8m mile pace.
B. 5 Rounds of AMRAP 1:30: (30sec rest b/t)
25 Double Unders
8 Deadlifts (#225)
25 Double Unders
Max Strict Deficit HSPU 3” in Time Remaining
9/5/6/4/5
FT – Not quite RX – 27:44
Runs done on Treadmill at 7.5mph
Burpees – All UB to target
Pull Ups – 15/13/12 kipping
C2B – quickish singles in sets of 10
BMU – Attempted these from Bench and could only get 1, tried with band and couldn’t get any..so after about 2 min of total frustration I opted for 10 strict pull ups
***Only mouth breathing during bar work***
Evening session:
5 rds
10 strict pull ups
12/12 single leg leg extensions 40 kg
Weighted plank 60s
2000 m rowing nasal breathing only 8:00
A. As Rx (except with Ring Muscle-Ups)
24:10
… still a little bit muddy so passed on the challenge … looking forward to experimenting L8R (hopefully next week).
Nah, I’m good! I have a long workday, and I’ll have to hit this tomorrow.
Good idea Mike…I’m sure your gonna crush it!
OH Press / CFI (home +Sean) WU 1000 m row Foam Roll series 3 min bike 10 AS 5 Push ups Xs/Ys band series banded Shoulder stretch PVC pass throughs Hip Openers A.OH press 3×3+ 1. 135 2. 155 3. 175 x 6 P1RM= 210 A1. 5×10 95/105/110/120/135 B. FT 1600 m row 40 Burpees 40 pullups 1000 m row 20 Burpees 20 Pullups 800 m row 10 Burpees 10 Pullups Results: 32:07 I was very beat up this morning. so subbed run for row. WUs hurt alot. when I started the MetCon, i was feeling beat up and sorry… Read more »
33:54
Ring Dips instead of bar work 30/20/10 with thinnest band at gym
Yesterday’s:
A. 5 rounds Front Squats
2×110 kg /4×100 kg
B. Short on time:
50 walking lunges 24 kg KBs
Biking to work
What should I do instead of pull ups? Avoiding because of tendinitis (golfers elbow).
What about reverse snow angels?
Try ring rows
Yo wtf lol. CJ that nasal breathing part at the end was just like kicking us while we’re down haha