Warm-Up.
Full Body CARs Routine
Followed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Then…
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike (or Rowing, Ski or Bike Erg)
10 Burpee Box Jump-Overs (24″/20″)
Challenge…perform at least the first 10 minutes 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. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.
3 rounds + 400m + 18 Swing @ KB 24 kgs, 15 cal bike
A. Worked on snatches.and butterfly kipping pullups.
B. Unsure how many rounds i completed but probably went a bit easy on the nasal breathing part.
KBs at 20kg/ burpee box step overs still dealing with some suprapatellar bursitis
3rds +400+30+15
First round in an elevation mask.
Next spartan race is at elevation (anything is elevation above Hawaii!) so I’m training with the mask to help prepare a little
Yesterday’s tempo bench press
All sets at 165.
I’m not feeling great today so I changed up B.
Three sets max rep strict dips bw +25 lb
4, 5, 5
Three 1 min nose to wall handstand holds.
3 rounds + 400M
A. AMRAP 30
400m rum
30 KBS #70
20 Echo bike calories
10 burpee box jump over 24”
4 rounds + 20 Echo Bike calories
A. Worked on muscle ups, handstands and ring dips……. yep, still terrible at all of them ? I did get a couple good handstand holds which was fun!
B. Did the 15 calories on the rower. Got 4+3 calories. Man, this was tough! Did the nasal breathing for the first 10 minutes, so hard. Really had to slow things down.
A. 3 sets (not for time) of:
3 Ring Muscle Ups
40′ Handstand Walk
Max effort L-sit
B. 30′ AMRAP w/ 20cal row
4 + 400m
First 10′ of nasal breathing was super hard. Felt like I was underwater/swimming. Finished 1st round + 200m @ 10-minute mark.
C. Crossover Symmetry + side planks
A. AMRAP 30 as Rx (20 Cal Row)
4 rounds + 30 KB swings
… not feeling great today – sore throat and feels like my rib cage is “dented/bruised” – no opportunity to sprinkle in the “challenge”.
Um, what did you do to your rib cage?
Oddly nothing but it feels like I was on the losing end of a sparing session last night …
Hey Michele…I did this workout on Saturday Sept 28. Can you take a minute to read my post on that day and give me any feedback you may have? Definitely would be greatly appreciated.
Feeling similar today. Had no energy and felt like I couldn’t catch my breath the whole time.
Deadlift (deload) /CFI (home with Sean)
WU
400 m run
2rds
10 Wide Squats x30 sec hold
Driveway lunges
Driveway Butt Kicks
10ea Xs/Ys band stretch
5 Pushups 3-5 sec hold T/B
5 vertical Jumps (touch 10 ft target)
A. Deadlifts 5×10
225/255/275/305/325
B. CFI midified
20 min AMRAP
400 m run / 500 m Row
30 RKBs (70/35)
20 cal row
10 Burpees
20 Box Stepups
Results:3 rds
Was starting with 500 m row just as time expired.
Solid day of work!
Thank you.
Did a modified version of the conditoining as it was raining hard and I felt beat up 30min amrap 500m row 30 x 24kg Russian kb swings 20 Cal bike 10 burpees (not over box) 4 rounds in 22:55, 1 min break, 5th round complete in 29:32 Rows – 1:57, 1:58, 2:00, 2:05, 2:00 KB swings – UB Bike – 1:28 for first 3 and last rounds (345watt average pace) 1:40 for 4th round (310 watt average pace) Burpees – steady step down/ups for first 4 rounds (45 seconds or so). Sprinted on last round (30-35 seconds) Came into this… Read more »
You earned your rest day. Enjoy it Shaun!
Way to finish it out!