For Time @90%
10 UB Deadlift @40%
10 BJ Over (24")
60 cal Row
Rest 2m
x4-5 sets
+
20 Minutes of cyclical aerobic work @~50-65% (your choice of modaility)
HPA - Power
3 sets @ high effort/85-90%:
20 cal Assault
1 Legless Rope Climb to 15ft
1 Rope Climb to 15ft - use legs
2 min b/t sets
+
3 sets @ high effort/85-90%:
20 cal Assault
6-9 Bar Muscle-ups
2 min b/t sets
+
3 sets @ high effort/85-90%:
20 cal Assault
21 Toes to Bar
2 min b/t sets
+
10 min Cool down & recovery
**CAP ANY INTERVALS at 3 minutes and make proper modifications for remaining sets if needed*
Gold:
ReplyDelete3:47, 3:50, 3:43, 3:48, 3:56
Running A Day late sorry
ReplyDeletePOWER
I don't have an AB or Airdyne. Is there a particular ratio of cals on AB Compared to Rower??
I did 15 cals for every row
A.
1) 1:33
2) 1:15
3) 1:29
B. Did 6 Bar Muscle Ups each round
1)2:35
2)2:00
3)2:00
C.
1) 2:25
2) 2:45
3) 3:03
Gold:
ReplyDelete5:00- 5:23- 5:29- 5:27
Gold
ReplyDelete4:07 - Avg HR 177, Max HR 187
5:05 - Avg HR 177, Max HR 184
5:03 - Avg HR 179, Max HR 186
4:57 - Avg HR 178, Max HR 187
+
Done
Whew this felt tough, I think I am starting to hate the rower just as much as the airdyne. Went out too fast on the first one and didn't think I would be able to sustain that for 4-5 intervals on only 2 minute rest so had to slow done a bit. By the time the 4th interval rolled around the cumulative lactate build up made that one hurt quite a bit.