Every 3 minutes perform 1 set x 10 sets
5 burpee Box jumps 24"/20"
5 kbs - 32kg/24kg
200m row (160m female)
25 du's
**Every 2 sets switch order. By the end of this workout you should be aware if any certain order improves or worsens your score.**
1:26-1:34
ReplyDeleteRow>burpe>kbs>du s- the hardest
1:24x2
ReplyDelete1:22x2
1:22/1:21
1:26/1:25
1:28/1:30
I replaced air bike for row. Quads are shot. Biking for last excercise was super tough
longest for me was row was toward the end. Best was starting on the row (because no transition) along with being stronger on cyclical movements toward beginning of workouts
ReplyDelete1:36 slowest
1:31 fastest
5 out of 10 intervals were 1:31-1:32
1:28 - 1:41
ReplyDeleteWhen the row was at the end of the set I struggled. Breathing was hit hard. Starting with the row was much easier and efficient
Did 20 DU
ReplyDelete1:43-1:52
Rounds were quicker if DU were in the beginning bc I wouldn't trip
1:23-1:27
ReplyDeleteHardest order for me was KBS->Row->BBJO->DU
(Lotta leg burn on bbjo’s)
DU’s were low enough where I felt very comfortable and smooth
Row was under 1:35 pace each set
Transitions made the difference in times probably
**did these at a 80-85% effort
ReplyDeleteDidn't have a KB so subbed out for wall balls @ 20#.
1st 5 sets starting with the burpee box jumps took 1:53-1:58
2nd set of 5 were done in reverse and took 1:45-1:54