PERFORMANCE & FITNESS
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Every 10 minutes, for 40 minutes (4 sets) for times:
50/40 Calories of Assault Bike or Bike Erg
20 Dumbbell Box Step-Ups (50/35 lb DBs)
10 Wall Walks
6:20, 6:18, 6:10, 6:04
My shoulders are toast after yesterday and today…ouch
E10x4
50 cal row
20 box step ups (45’s on 24”)
20 v ups
Not doing shoulders… again..
All rounds 5:15-5:25
RX 7:38-8:31-9:27-9:48
I think the most successful I have been with the long WODs this cycle. Also the first time I have used 50# dbs for step-ups and made the interval times. Shoulders smoked after yesterday and today. Mandatory rest day tomorrow due to work. Thanks for the great workouts.
Every 10 minutes, for 40 minutes (4 sets) for times:
50 Calorie Row
20 Dumbbell Box Step-Ups (50#DBs) @ 20 inches
10 Wall Walks
R1: 8:02 (10/6/4)
R2: 8:14 (10/6/4)
R3: 8:16 (10/4/2/2)
R4: 8:22 (7/4/5/4)
(Box Step Ups)
Any subs for wall walks? They seriously mess with my SI joint.
Fastest round 5:54, slowest round 6:36. 50 Cals Echo bike/40# DB step ups 20” box/ pike on a box walks
Any substitution if we don’t have an assault bike?
do you have a rower? You could sub cal for cal with that or run 800 m
800m run sounds good to match calories. Rower is on the buying list ????
i use elliptical with resistance. Maybe some kind of leg press or calf raise will be close.
Prob engine work ready for the open
Are we in a cycle of just longer Metcon work? Just trying to figure out if I need to start supplementing with more strength work or if dead’s and squats will be back in the rotation at some point. Not complaining, just feeling out the programming.