Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
Did 3 rounds due to time. Each round was right at 7:15 or so. DU’s unbroken
Done. Subbed 100 single unders.
6:40, 6:30, 6:40, 7:15
A. Bench Press
2 rep max for the day
265lb
B. AMRAP 12 min
21 KBS
12 db Push Press @50 (1 db + 1 24kg KB)
12 Ring Dips
5 rds
Didn’t have much time today and didn’t get a great warm up in so didn’t max out on A or B. Still a good session.
Did the bench press from a few days ago.
A. 175×1, 165×2
I seem to be stalling out at this weight. Hit a 2RM at 175 last July. I dont know…
B. 12 DL at 185#
12 DB press at 35
12 ring dips
4 rounds +24
Was going to rest today but my body wanted this
As rx’d: 6:32-7:29-6:23-6:22
***daughter was crying so had to go put her back to bed between row and run round 2, lost a little over 1 min. Rows @1:55, runs @8mph and few misses first 2 rounds then both UB. Stick a fork in me…
#RockytunesFTW
Tomorrow is full rest day or some 18.3 practice depending on the movements. Going for it on saturday
Good luck everyone!
Great job as always Joey!
Well done on the speed!
E6MOM (24min)
30 calorie row
25 push ups
20 GHD sit ups
15 burpees
10 strict pull ups
4:00/4:21/5:06/4:41
No way my calves would have handled this running and jump rope.
Front squats 135×10, 185×10, 225×10, 275×7, 315×2, 225×16
Did a partner workout both work at same time every other movement
Amrap 20
5 clean and jerks 135
5 hspu
20 wall balls
15 Ghd sit ups
I did 5 rounds of everything
A. Done Rx’d. 6:31/6:23/6:23/6:23.
Rows done 1:45-1:47
Run 3:55-3:57
DU UB each round
Great job Trion…sooooo consistent!!
Nicely done sir. 🙂
Nice quick rows there. I tried to go a little faster on the run instead of the row.
Thanks guys! This is almost identical to a workout my college track coach would have us do. 500m row/1000m run x 10 sets with 1:1 work:rest based off run time. Ahh, the memories
30 min of stretching and mobility first and then
7:27 / 6:57 / 7:10 / 8:02
Row – 2:16/2:10/2:12/2:19
Run – treadmill (approx. 3:35)
DU – 3 misses/1 miss/2 misses/6 misses
***transition times were a bit slow…tried to give myself a few extra seconds to settle prior to starting the DU and really focus on my jump and rope control
Killed it Candy!!
Funny guy!
This was right in my wheel house. I do really well on the Treadmill because I can really control pacing. (No, I don’t hold on ?)
6:26, 6:28, 6:25, 6:27
All DU UB though I had to chase my rope down from my 2 year old on the last round.
I am now tired. Worked a bit on HS free holds.
I think i need to make an actual goal list and add some accessory stuff in when I can.
Crushed it! Great work Janelle
Thanks Joey! 🙂
Well done today
Very well done…I can’t wait to bang out that many DU UB!
Thanks Candy! You’ll get them. It took me awhile and a lot of practice! Like a year of doing DU every workout.
DU UB! ??
Rx this today and just stayed smooth and consistent.
Average 7:15 to 7:30 for each time, DU felt good, but legs were smoked for the run from yesterdays METCON. Deadlifts just kill me sometimes.
Same brother, my legs felt like I was swimming in concrete!
Subbed DUs for 100 SUs
All rounds finished in under 8 Min.
Whew!!!
Instead of 50 DU, did 10 + 120 SU
Subbed to 600 MTS run.
Rnds
1. 5:58
2. 6:10
3. 6:50
4. 6:40
I can’t feel my legs..
A- subbed 1 miles bike for 800 m run
5:15/5:02/4:58/4:45
Then EMOM
A- 12 t2b
B- 8 ab Wheel Roll-outs
Super fast Colton…great job!
Taking the day off from programmed exercise, would’ve been day 6 in a row. Soccer game tonight, rest tomorrow, 18.3(probably 17.3) on Saturday. Good luck to all!
No wayyyyy!! C2B or HSPU for sure tho. Besides… 17.5 will be the repeat this year 😉 Good luck!
Haha, either way hopefully my performance will improve this week. I’m way down from last year… must be all those new 35yos in the division!?
it’s not over till it’s over! There’s better scores coming our way I can smell it
6:23, 6:25, 6:25, 6:28
Only one miss on all the DU’s
Amazing consistency!
wowza!
Machine like consistency!
smoked it, nicely done
Thanks guys! I’m pretty decent at my running pace
Good morning, all…
A. 6:57 (1 miss)/6:58 (2 misses)/6:47 (no misses)/ 7:03 (3 misses); subbed 200 12″ step-ups, which took about 4 minutes to complete (it snowed in Indy last night and is 27° right now).
Does anybody else feel like they got massaged by a dump trunk?
I feel that way too! Had scheduled a rest day but seeing today’s work I might give it a go tonight. Great work
I’d echo that statement. My body is pretty wrecked.
18.2 re-do for me – metcon was 2.19 quicker at 8.11, clean went up 15kg to 85kg. Really pleased!!
Tomorrow i’m heading off to my bachelor party/stag do for the weekend, so i will enjoy seeing all your 18.3 scores and hit it Wednesday next week. Good luck everyone!
Have a great weekend man!
Thanks dude, hope my general physical preparedness extends to whatever activities are planned!
Very funny. ?
Great job on the re+do! Thanks for the shout out. I did scap Pull-Ups, one arm external rotations from the bar, and OH towel pulls (working on keeping the shoulders relaxed and blades down).
Excellent stuff Chris, hadn’t thought about doing the latter two movements, will give them a go.
Very impressive improvement!! Awesome work man. Enjoy your weekend!!… well deserved
Thanks Joey, hope you get a good session in tonight!
Dude, colour me impressed; shaving seconds from 18.2 is an accomplishment but taking out 2 whole minutes is amazing!
Thanks Jorge, still no where near your numbers from A you beast!
Way to go, James!
Thanks Ryan!
Have a great time!
Congrats, enjoy the festivities!
Congrats on the awesome improvement James! Enjoy your party…drink a few for the rest of us…but make sure you don’t get us drunk!
Did yesterday’s workout
A. (Version of Fitness to rehab my low back)
E90sec for 3 Sets
1. Benchpress x4 90 kg
2. BB row x8 50 kg
3. Roll outs x8
4. Sideplank 45 sec each side
B.
Amrap 12 min
12 Sandbag Good mornings 45 kg
12 DB PP 20 kg
12 Strict ring dips
4 Rds + 21 Reps
Nice deadlift sub on B, hope the back is feeling good.
Thanks! Much better. Still have to be careful with heavy loads but sandbagwork is a whole new game.
Awesome work! Love the sub