HPA-Gold:
10 Rounds For Time:
500m Row
15 Burpees
*Record total working time, and splits for all 10 rounds.
*Take note of limiting factors, and how you felt throughout.
HPA-Blue:
10 min Airdyne for cals
rest 20 min
10 min max double unders
* set AD to count down from 10 min and BW 150lb, goal here is 300 cals, 250 is good, 225 or lower needs work
** 600 double unders is the goal for second part, record reps + limiting factor in your opinion
***If you don't have an airdyne perform a 10 Min Row for cals. The goals will be a bit different though. As a reference to what pace yields what # of cals....
2:10/500m = 144 cals
2:00/500m = 165 cals
1:50/500m = 201 cals
1:40/500m = 250 cals
HPA-Grid
A) Wtd Pronated Pullup, 1RM
B) Wtd Dip, 1RM **stationary bar unless indicated to use "rings"**
+
1000m row TT
+
1 Mie EZ pace Jog
Kevin Ward
ReplyDeleteHPA BLUE
5'7"
165lbs
175 Calories - Had to use Rower as BOX does not have airdyne. Kept rower at 8 damper, 32 - 34 strokes per minute
450 DUs in 10 mintues
Rowing technique really needs to be honed and practiced.
Shoulders fatigue started playing a huge factor in DUs - New speed rope greatly improved rotation.
Total time 29:03
ReplyDelete1:51.5
1:52.7
1:52.6
1:52.6
1:52.2
1:53.0
1:52.6
1:52.7
1:52.4
1:52.6
No excuses here, just need to get better!
Somewhere between 31 and 32 minutes....
ReplyDeleteTimer stopped at 10 minutes, didn't want to completely restart. No splits recorded, sorry. Each round progressively slower up until the final two when I put on the gas to finish up.
Thomas
ReplyDeleteBlue
6'2 210
10 M calorie row: 211
10 M DUs: 480
Limiting factor (DU): shoulders were fried after initial 100. Going to order a lighter rope
Blue
ReplyDeleteA. 184 calories on the Rower (Damper at 10)
B. 388 double unders (Rx Rope, 1.8 Ultra)
I really didn't have a limiting factor on the rower. By the above breakdowns, I must have kept a 1:55/500m pace, which is what I did on Wednesday's 500m/10 burpees/10 RFT WOD. However, today I set the damper to 10 instead of 7, yielding about 1 calorie/pull. I kept a good pace, only dropping below 1,000 calories/hr for a few pulls when there was ~2 minutes to go, but went back to 1,100+ for the remainder of the workout.
Then came the double unders, where my limiting factor was my shoulders. They started getting tight about 1/2-3/4's of the way though, which really messed up my rhythm. My sets of 20 went down to 10. On the bright side, I came out with only 4-5 lashes on my right forearm. Pretty sure that few is a PR.
HPA - Blue
ReplyDeleteKam
5'11" 220lbs
A. 183 calories Row (Damper at 10)
B. 206 DU
My limiting factor on the rower is that I do not have a lot of experience on it. So I am still learning my technique and at what pace to stay at so I don't have so much left in the tank at the end. I also don't want to go out the gate so hard that I have nothing left at the end. Just finding that middle area.
My limiting factor on the DU is that they just suck.... ha ha.. I just need to practice them that is all there is to it. I can do like 5 in a row.. sometimes 15 and sometimes 1.
Blue
ReplyDelete170 calorie row and the damper at 7
458 double unders. My shoulders were exhausted and I couldn't seem to keep my elbows in tight
Blue
ReplyDelete130 calorie row (Damper at 8)
412 Double Unders
Limiting Factors: not a lot of experience on a rower, need better form and learn how to pace myself
Blue 6'2" 180lbs.
ReplyDelete179 calorie row; damper set to 6
392 Double Unders
Limits: recovery and engine endurance. I'm not sure which is better for my fitness level right now: higher damper resistance and less pulls, or lower damper resistance and more pulls. For the DU's my forearms and shoulders were on fire. I have a heavy rope which is good for swing momentum, but fatigues quickly.
Blue
ReplyDeleteDid this on 8/13 since I couldn't do that days workout due to a tweak in my wrist and I missed this one...
10 min Airdyne- 371cals. Limiting factor here was legs just got tired after awhile really but was able to maintain a steady pace for the most part.
10 min DUs- 507reps. Limiting factor was I didn't have my rope thats tailored to my height so my arm position caused my shoulders to tire out sooner than I had expected.