Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
A. Bryan (run 800m vs. row) – 7:02, 7:02, 7:08, 7:14. Christy (100 DUs vs. row, 4 rounds for time) – 24:14.
This was a great one!
6:34
6:31
6:41
6:25
Goal was to get every row under 4 minutes and I did it. 3:53 each
Subbed 800m run for row. Runs around 3:15 each round (6:30/mi).
5:28/5:37/5:39/5:42
UB T2B, 6/6 C2B, UB strictly HSPU
The rest was awesome each round but the grip started to go on the last round.
Have tendinitis in my elbow (golfers elbow) booo….so I’ll need to take some time off of the pull ups and dips while I heal up. PT twice a week. Will continue to do what I can but scale as needed. Today got to workout with my 10y/o son which was awesome!
Rowed 3500M he did 1600M
5 rounds box jumps, agility ladders and burpees. Then some core work. He loved it. Now if we can keep this a habit, baseball season will be that much better. ⚾️
Got 3 rds in — 6:13 / 6:15 / 7:40
Wheel came off the cart on HSPU.
As RX’d
623, 6:42, 6:36, 6:52
Playing catch up last week. Squats Saturday DOMS today slowed meh down
Not feeling great and the husband is full blown sick so I think I’m fighting it. So I did fitness. and that was rough enough on my system.
Row 1000 Meters
6 Strict Toes to Bar
9 Pull-Ups
12 L-Seated DB Presses 25#
6:39.6:33/6:53/7:49 – last round I was waiting for equipment. Here’s to hoping the neti pot, oils, and vitamins can keep me going!
4 rounds – about 7min per round
Row 1000m
9 k2e
12 pull ups
15 L-seated DB press @14kg
Decided to mix the Performance and the Fitness, so I kept the reps but did everything strict. I need a lot of work on all pressing movements, so I started with a quick stregth/hypertrophy piece and then finished with a bit of accessory work: A. Behind the neck strict press, seated without back support – 5×8 @ 40-42.5-45.47.5-50kg B. The mixed EMOM: Every set done as follows: 1000m row in 3:39:00 +- 0.3sec (circa 1:49/500m) 9 Strict T2B unbroken 12 Strict Pull-ups 3-3-3-3 15 Strict HSPU 6-5-4 Time per set: 7:25 +-4sec C. Accessory work: 3 sets of: 15 Dumbell… Read more »
As Rx:
6:25 / 6:20 / 6:10 / 6:07….Row around 1:55, T2B unbroken, C2B 4/4/4 (awful today), SHSPU u/b…was pretty slow on the transitions
Nice job on the negative splits
Thanks, could not get going today, started to liven up as I went. Wanted a sub 6 but was not happening.
7:48 7:50 8:05 8:40 All Rx. Had no grip for the last set of pull ups. HSPU felt great 11/4 or 10/5 for all of them.
Done. All rounds Rx sub 7.
Round 1. 5:58
Round 2. 5:59
Round 3. 6:09
Round 4. 6:24 – had almost nothing left. Also did kipping HSPU.
6:30 6:45 6:40 6:30
T2b UB for all. 7/5 Pull ups. HSPU was a mixture of strict and kip. Just lost the strict after a few every set.
Enjoyed this, especially the rowing as it’s a long mans event!! Sub 3:30 for each 1000m and then it all got very grippy! The other three exercises are not the best for 195cm tall and 100kg man!
About 6:10 for each round though!
still you are super fast, I’m 182 and 108 kgs and could move on a sub 8 min mark
Cheers man! Advantage of long levers in the rowing bought me time on the other things! We each have strengths and weaknesses.
I reckon everyone has done well on this, today!
5:31,5:32,5:34,5:37 Rx
Did C2B 5/4/3, T2B and HSPU unbroken. Lots of pulling, never rowed this much in one day.
Followed by side plank tabata and GHD work.
As Rx
5:57, 5:47, 6:07, 6:03
… kept the row around a 1:55 pace.
Goodness gracious, was this a hand wrecker.
Completed the wod scaled, then did some accesory work of 3 sets of 5 negatives HSPU @ 140, resti g 90 secs between sets.
As Rx.
Splits- 6:32, 6:29, 6:31, 6:20
UB t2b, 8/4 c2b, and 9/6 shspu all four rounds.
This was a sneaky grip workout. Fun start to the week.
Subbed 800m run for row.
Done. Rounds around 6:00-6:30.
That was a lot of running. Blah.