A.
Every 5 minutes, for 15 minutes (3 sets) of:
15/10 Calorie Assault Bike
10 Burpees
10/7 Calorie Assault Bike
25 Air Squats
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Handstand Push-Up Progressions –
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO prior to performing this section.
One set of:
Wall Slides x 15 reps @ 2020
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Push-Up Negative to 4″/8″ Deficit x 5 reps @ 50A1
*If at any time you begin to land hard on your head (without muscular control) remove 4″ of deficit. If the issue persists remove all deficit. If the issue still persists, go to Level One, Session Three, part “A” and start from the beginning, following Option 2 for all movements.
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep @ 31X0 (1 second pause in headstand position)
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 3 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Headstand Kip to Handstand x 5 reps
C.
Ring Dip Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Option
x 10 reps
*Adding the scaling option will allow for full range of motion and quicker reps.
Interval 2 – Ring Pull-Ups (with false grip) x 3 reps @ 2020
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Full Support Hold x 20 seconds
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Reverse Dips on Box x 5 reps @ 2110
D.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1: 4 reps @ 75%
*Set 2: 6 reps @ 70%
*Set 3: 4 reps @ 80%
*Set 4: 6 reps @ 75%
*Set 5: MAX repetitions at 80%
Rest 3 full minutes after set 5, and then…
Set 6: Do HALF the amount of reps you did for set 5. So if you did 16 reps on set 5, perform 8 reps on set 6.
*Note: Set 5 – Load up 80% and perform as many reps as possible!
E.
Six sets for times of:
30/22 Calorie Bike Erg or Assault Bike
20 Double Kettlebell Front Racked Squats (24/16kg)
15/10 Calorie Row or Ski-Erg
Rest 3 minutes
Hit these portions hard. Choose a kettlebell load that you can perform unbroken and make sure you sprint the final 15/10 calories
A. Done
B. Done
D. 80% @ 295# for 8 reps
A. Done
B & C. Done
D.1-245
2-230
3-265
4-245
5-4 reps @265
6-2 reps &265
E. Did 3 sets @3:11,3:20,3:25
A) 3:48 (accidently did 10/10 cal’s), 3:19, 3:16
B1) wall slides done
B2) Deficits: 3 sets: 3.5″, 2″, 0.
B3) 3.5″ riser
B4) nope-arms done.
B5) 3 headstand kip to hs.
C1 &C2) done with toes on box.
D) off #160 max: #120, #110, #130, #120, #130×6 – on reps #5&6, torso started collapsing forward. Then 3 reps.
E) With #25 db’s. 3:39, 3:32, 3:26, clock didn’t start, 3:31, 3:39.
Stay tight through that midline on those squats. Think about bracing down and out.
Solid days work Leslie!
Annnd the work stress is back. I need to be sure I stay ahead of this. Training felt good today but I forgot to eat lunch and then counted my weight wrong twice and had too much weight on my squats. ? could be worse. Haha A) done B) done- this was good C) done D) welp. Math was hard. 205 (should have been 195)/185/210 except I had 215 for 2 reps also (bonus) /195/ 210 x10/ 210×5 Felt good even tho I cant count E) Rx echo 3:13/3:08/3:18/3:23/3:17/3:20 Thanks so much Tino! Hope your day was great and your… Read more »
Control what you can control! Get on top of the things you can deal with so that other stresses outwit your control don’t have as big of an effect. Today is a new day. Get on it! ?
THANKS Tino! I needed to hear that!
I started my little gratitude morning journal again too. Always helps the stress if you find something positive to focus on every day ?
A. Don’t know/2:13/2:14 Rx
??♂️
A. 2:43/2:40/2:35
B. Done with no deficit and slightly modified intervals and rep scheme. Was conservative with shoulders today, but they feel really good.
C. Done
D. 140/130/150/140/150Kg x 6/150Kg x 3
Legs felt heavy and back was tight today.
E Rx with Echo – 3:13/3:15/3:12/3:17/3:16/3:13
You should test this with Assault to see if there’s much difference
Yeah would love to. Always wondered about the difference. I see the AB numbers Bobby throws out there and they are insane. The Echo is a beast.
Don’t have access to AB. All my training is in the garage at home. I’m an independent with no gym affiliation.
A: 3:11,2:56,2:39
B: Got all the reps but not everything was with in the time limit Holy shoulders!!!!
C: Used a green band for ring dips.
D: 200×4,185×6, 215×4, 200×6, 215×10 Super happy with that. 215×2.
E: Had time for two rounds. Didn’t time it tho
Got in some great work on limited time ?
A) between 2:30-2:40 each round
B) did the wall slides tried to do the hspu but something either bicep or shoulder wasn’t letting me press on my left arm so skipped.
C) no ring access
D) 160/150/175/160/10 reps@ 175/ 5 @ 175
E) 3:30/3:42/3:32/3:40/3:35 ran out of time for last set.
Great consistency on those intervals! I hope to see your shoulder back to full health soon!!
Thanks me too I think it’s gotta be a nerve in my bicep or pec because it comes and goes. ?
Did Assault bike and row for E
A)B)C) Done RX
D) 112,5/105/120/112,5/ 12 reps x 120kg/ 6 reps x 120kg
E) 4 sets for time of:
400m run
20 double kettlebell Front Racked Squats (20kg)
10 burpees pull up
Rest 2 min
Time: 3:45/3:45/4:00/4:00 = 21:30
Nice work today!
Hello!!
A) Done. 3:12 – 3:20 – 3:18
B and C) Done with some modifications
D) ? thought legs were fine until I started ?.
143 – 133 – 153 – 143. For the Max set got only 4 reps at 153lb. 2 at 153lb for the 6th.
E) Six rounds for time of:
22 Cal Erg Bike
20 Double Kb Front Squats (10kg KBs) – Unbroken Reps
10 Cal Ski Erg
Rest 3 minutes.
Times: 3:56 – 3:53 – 3:53 – 3:50 – 3:48 – 3:47. Total time: 37:11??
Have a great day day!! ?
Awesome job! And you got faster as they went. Great to see you staying in it, but dont be afraid to go out a little hotter at risk of burning out
Need to learn how to be more efficient on the Ski Erg. I can’t find a way to go fast on it! Any advice? ?
A. 2:30/ 2:18 / 2:21
B.done
C . Done
D. Done 5 set 6 reps and 6set 3 reps
E. 30 cal assault bike / dbs 17,5kg / 15 cal ski
3:23 / 3:17 /3:23 / 3:20 / 3:25 / 3:45
In last set im dead…. and the back squat not very good feling today.
You got through it!
A. Done.
B. Done. Those negatives woooooh!
C. Done.
D. 255/235/275/255, 275 for 6 then 3
E. Class WOD
?
A. Done
B. Done needed band for SHSPU
C.done
D. 340/315/360/340/360×6/340×3
E. 3:49/4:16/4:24/5:02/4:09/4:28
Way to fight and bring those times back down!
A. Done, averaged about 3:20 each round
B. Done, these felt good today
C. No rings
D. 145/135/155/145/155×8/155×4
E. What a grind, I tight this would be easier… used 2,25lb DBs- 4:07/4:11/4:06/4:15/4:22/4:18. In my mind I was sprinting every last cal row but in reality, probably not??
Great workout today!!
Haha! Great push!
Had to substitute Suicide Sprints in place of Assault Bike since I’m working out at home. Any suggestions for a better substitute or distance, calorie wise, are welcome.
A.
Suicide Sprints at 10/20/30 yards
Suicide Sprints at 10/20 yards
B & C: Done
D: 170/160/180/170/180 pds – 17 reps/9 reps
E. (Forgot to track times)
Suicide Sprints at 10/20/30/40/50/60 yards
13.6kg Kettlebell
Suicide Sprints at 10/20/30 yards
Welcome to the community Clint! It will really depend on what’s involved in the workout. Running is the obvious choice, double under, burpees etc goal should be to get a similar stimulus for the same time domain.
Thank you for the welcome and the suggestions!
A. Done. I struggle with this, so glad to work on it!
B. Done… I did more negatives during the Strict HSPU section. I failed after 2 strict on the first round.
C. Done. Another area of weakness.
D. 155/145/165/155/165 got 8, so rnd 6=4reps
E. 4:24/3:28/3:26/3:27/3:26 Switched to 12kg after 1st round. I thought I’d giver a shot 😉 Happy with the consistency
Nice work Krista! Good to see we’re challenging you and working those weaknesses!
A. 3:11/ 2:50/ 2:43 B. Handstand Push-Up Progressions – Done C. Ring Dip Progressions – Done D. Back Squat Set 1: 4 reps @ 75% 53 kg Set 2: 6 reps @ 70% 49 kg Set 3: 4 reps @ 80% 56 kg Set 4: 6 reps @ 75% 53 kg Set 5: MAX reps at 80% 56 kg (8 reps) Set 6: 4 reps @ 80% 56 kg E. Only three sets for times of: 22 Calorie Assault Bike 20 Double KB Front Racked Squats (12 kg) 10 Calorie Row 3:47/ 3:27/ 3:21 Had nothing left in my legs… Read more »
Welcome to the new cycle! 🙂
A. Done with our brand new echo bikes. Feels about the same, maybe a tad easier to cruise at 60-65 rpm but harder to sprint. B. Done C. Done D. 295×9 then 295×5. May have farted on rep 4 and not sure who heard it – wasn’t quiet. Seeing a few people with bambi legs today and I felt the same-ish. Hit 295×9 last time but this didn’t feel any easier. E. Left quad feeling a little weird so used the 16kg KBs. Bike erg and ski erg rx cals. 3:00/3:02/3:02/3:02/3:02/2:46 Blacked out and sent the last one. Fun stuff… Read more »
Lol, thanks for the laughs ?? just let it rip buddy ?
Do you not think the Echo Bike is like running in soft sand?
Went hard today dude!! Awesome work!!
A) 1:57, 1:59 and 2:25. Tried to go hard from the beginning this time
B) Done
C) Done
D) Done based of 130 kg (highest i have hit after Corona). Only 4 reps at the max rep – legs were comepletly smoked today
E) Scaled to 2x KB’s. 3:15, 3:15: 3:05, 3:05 and 3:20
Skipped last set so I could Pick up the kid from daycare before they closed ?
Legs are completly hammered!
You owe me one set ?
A. did as 3 sets nose breathe with no rest
8:25
B. & C. done
D. 200/185/215/200/215×10 reps/215×5 reps
E. did class wod somewhat similar to todays:
10 ROUNDS
25 DU
15 Cal bike
10 WB 20#
5 Box Facing Burpee Jump Overs
24:43
Fun!
Took the easy option 😛
idk Tino i thought that was pretty tough!! haha