PERFORMANCE
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Power Cleans (or Heavy KB Swings)
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 5 minutes, for 30 minutes (3 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
Every 5 minutes, for 30 minutes (3 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Station 1: 3’41” – 3’42” – 3’38” (conservative here, 5k pace)
Station 2: 3’41” – 3’23” – 3’18”
Total time:21’23”
All UB, fast and furious 🙂
A. Row: 4:00, 4:04, 4:16
Triplet: 4:30, 4:52, 5:30
B. Thruster E3MOM
213
Just coming back after being laid flat with a horrible chest cold.
Yesterday’s B
65# OHS
10:28 – was not moving fast.
Walked/ran a mile to get my heart pumping again after 9 days of nothing.
Between nights day 2, very poor recovery so did at what would have normally been a moderate pace and felt hard.
E5MOM 3 sets
Station 1: 1000m row 4:10-4:30-4:30
Station 2: 2 rds 4 deadlifts 185# 8 bar facing burpees 12 walking lunges 35# dbs
3:20-4:00-4:40
Got work done, which was the goal. I flip back to days tomorrow.
30 min AMRAP:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 Deadlifts (225lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer’s Carry (50# dbs)
2 rounds + 1 row + 10 of 72 reps
Rows: 4:00, 4:20, 4:25
DL + Lunges unbroken
Lunges slow and steady .
Row 1000
3:52 3:54 3:58
3rds
4 dl 225
8 burpee
12 alt lunges 40s
4:07 4:40 4:50
Lunges the hardest
Gassed
Rows 3:45, 3:50, 4:05
3 rounder. 4:20, 4:20, 4:40
Nice one Mugu ????
Thank you, one armed bandit.
Rows: 3:56, 3:50, 3:48
5 min metcon: 4:47, 4:42, 4:56
This was tough, but a great workout. Well done grinding through this friends!
I recon this was definitely tougher than it looked on paper Mike ????
What a great workout! Although I had to do it just for time…after seeing Al’s times I knew E5M wasn’t going to work well for me. I also work smoother and sometimes faster without the pressure of the clock. So…
Round times – 10:42 / 11:58 / 10:24
Row – 4:37 / 4:47 / 4:50
DL / BFB / Walking lunges all done UB
***BFB were actually Erg facing burpees..and lunges were done with 35# DBs instead of KBs.
Nice job getting ready though it Candy, def tougher than I thought it’d be!
Used 35# dumbbells for lunges.
1. 4:23
2. Only made it through 10 lunges in final round.
3. 4:35
4. Only made it through last round of burpees.
5. 4:38
6. Made it through last round of burpees.
Lunges were the worst part!
Wod emon 5min x 30min
Station 1
1000m row 3:40/3:35/3:42
Station 2
4 dead lift 100kg
8 burpee over
10 walk lunge 22,5k / 25 kg
4:15/ 4:20 / 4:55
Warmup done ✅
A. Every 5 mins 3 sets
1. 1000m SA row
2. 3rds of-
4 50kg SA DB DL’s
8 bar facing burpees
12 walking lunges 1x24kg
1. 3’50
2. 4’17
1. 4’02
2. 4’09
1. 4’05
2. 4’23
Total- 24’46
That got real pretty quick!! First 2 rounds were fine and then I was basically on the limit for the rest of it with what felt like a very small amount of rest in between! Good luck everyone!!!
Never mind. I got it now. ????
Messed times up. Rows were rough.
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