A.
Every 8 minutes, for 16 minutes (2 sets):
25 Burpees Over The Erg
25/20 Calorie Row
25 Kettlebell Swings (32/24 kg)
100 Double-Unders
B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70%
Rest 2 minutes between sets
C.
For time:
100/70 Calories of Assault Bike
100 Wall Ball Shots (30/20 lbs to 10′ Target)
Rest until the running clock reaches 20:00, and then…
D.
For time:
100 Pull-Ups
Rest until the running clock reaches 30:00, and then…
E.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (315/225 lbs)
Box Jumps (30″/24″)*
*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
F.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds
Currently preparing for a two man competition next weekend, so have been alting the program to be synchronized and such. Also way behind on logging.
A: Changed to two man worm workout
B:125/145/162/125kg
C: Synchronized the WBs. 13:21
D: 100 sync. C2B. 5:08
E: Partner DL @225kg and sync BJs. 6:36
Do wednesday session:
A:
5,20
6,30
Go hard on burpees around 1 minute
Really hard for shoulders on KB and DU
B:
140/160/180/140kg
C:
13,48
Then
4,22
Then
11,15
Really hard on round of 15 cause i’m very tired
D:
Done
A. Done
5:00/5:28
B. 238/275/305/238
C. 10:08
70 cal Row
(25# DB each hand thruster)
D. 4:39
E. 4:37
225# box jump at 24”
F. Done
A. 6:58 and 7:06 I think
B. 240 275 315 240
C. 14:40 with rower but did as 10 rds of 10 each
E. (Next day) 8:08 with 24″ box
Fun workout thanks Tino!
Did one round of A as a warmp
Skipped B
C: Partner wod
70 AAB Cal for time
One partner on bike, the other wallballing
Switch every minute
7:50 and 136 Wallballs
E: Scaled DL to 2 53# KB 5:00
A. 6:28 + 7:01. Did 20 cal AB instead of DU’s (shin splints). B. Back lunges C. 14:59 RX Since we have an airdyne thing and not the real airbike, I did 90cal bc I think this one counts a little faster. Dinished AB around 8:45. All WB’s in sets of 10. D. 9:48 This was hard for me since I still have sore hands from mondays’ toes to bar. Could only do sets of 3-4 bc I couldn’t regrip the bar. Stopped before I ripped at 60 pull-ups and then did 40 ring rows. E. No heavy DL atm… Read more »
A) done
B) 175/195/225/175
C) 13:30 rx
D) did at the end only did 50
E) 9:00 215 on the DL
A. Did only 50 DU i start to trip a lot after 50 and finished both rounds on 6:30
B. 112, 128,144, and 10 reps of 112kg.
C. Finish the bike in 7min and with wallbals in 13:29
D. Done 7 min, mixed butterfly and kipping
E. Done 10min rx 140kg
F. That’s where you start feel the glutes are done ?
??
A. Rx – 4:47/4:56
B. Rx – 133/152/171/133Kg
C. 8:33; Subd row, no bike.
D. 5:53;strict pull-ups.
E. 8:08 Rx
F. Done
Loved this first week so far.
Awesome! Good to see you healthy, hitting it hard and having fun!
A. Forgot the rope did 25 TTB. 4:43 and 5:13
B. 325/375/420/325
C. No wall ball did 100 thrusters with the 32kg KB.
11:24
D. 3:05 wanted under 3 but the pump was real.
E. Done with 32” box. 8:12.
F. Did hip stuff.
Great push today dude! Those are solid times!
A: 4:33 and 4:08. May have used a 62# kb
B: 5×305/3×355/1×395/10×355
C: 10:26. Didn’t push hard enough on ab
D: 5:23, died last ~20 pu. 20-15-10-10-stuff
E: 8:11. Ate my lunch
A. Rx – 5:59, 4:54
B. Up to 365 then 285 for 10
C. 12:51 Rx
D. 4:22 Rx
E. 7:44 @ 275
Tino, if your goal was to kill us, you succeeded!
A. Rx 5:05, 5:13 – intended to use this as a warm up, and went out a little hotter than that B. Went for 1-rep max instead of the set of 10 – got it at 195lb. 200lb is in sight!! C. 20lb wall ball to 9″ target – 11:47 D. Scaled to 50 pull-ups to save my shoulder as I work these back in. Went slowly and focused on form E. Scaled to 155lb. Finished in 4:58. Probably could have gone heavier, but I’ve been having a problem with deadlifts blowing up my back. If I’m not sore tomorrow,… Read more »
Be smart with maxing out. There’s an intended strength progression and you’re also running the risk of injury.
Yes you’re right. I got away with it this time, but maybe not next time
A. 5:13/6:32
B. 100/112/126/100kg
C. 16:13 Rx
D. 4:18 Rx
E. 8:35 Rx
F. Done
A) 4:34, 4:26
B) 275,325,375,275
C) 11:02
D) 4:20
E) stopped at 12 deadlifts. Deadlifts felt good when pulling, but no intensity and my heart wasn’t in it. It’s been a successful week of training thus far and I’m going to give my body a rest before attacking Friday.
Good call buddy. It’s been a tough week so far! Hope you get some good rest tomorrow and get after it on Friday!!
A) didn’t note my time here. Maybe 5:30ish each round?
B) 175, 205, 230, 175 for 10
C) bike was like 9:20 and 18:22 total
D) only did 50 6:30
E) 9:45 rx. After all that other work I was surprised to be pulling only doubles and singles here.
F) ran out of time.
Lots of volume today! Rest up and eat well!
I started RP this week so eating is basically my full time job now.
A) 4:43/4:35 (American) I went unbroken have no idea how people got in the low 4s…
B) SSB
260/310/354/260
C) ***blank stare***
biked In the 7s (came off feeling fine…??)
WB 20x20x20x25x15
12:23
D) 2:48 (50/22/20/8)
E) life happened
We have our in house guys do Russian swings so that’ll be why they can hit low 4’s
Makes sense, I really tried to slam it on the last set. I was like my goodness…I’m not fit at all.
Which is true! ?
E) next day (6:31) DL UB step down BJ
A) done but I forgot to write down my times. ?
B) 175/209/225/175 based off 250. Felt really good!
C) 11:52 Rx
D) 3:24 Rx
E) 7:05 Rx
This was wicked fun!!
F) done
Thanks Tino!! Hope your day’s been awesome!
? ? ?
Hahahah I know I know. ?
A) 5:31, 5:05
B) 275/305/345/275
All Rx
C) 13:44
D) 6:21
E) 5:41
Made some adjustments based on how my body felt.
A. 4:58/4:46 – first set Rx, 2nd set push ups.
B. 285/325/365/285
C. 100 cal AAB in 6:52, 50 wall balls in 2 ub sets
D. 50 strict in 5:03
E. 6:18 but used 100#kb in each hand
F. Done
Finished with 400m sandbag walk from yesterday, 8:58.
Much needed rest day and hydration! Good start to the cycle but I’m definitely feeling it.
Nice work John! Good to see you listening to your body and making adjustments. Enjoy your rest day!