Start @ station 1 and Every 3 minutes move to the next x 4 sets
station 1 Airbike @ 70% EFFORT
station 2 Row @ 70% EFFORT
station 3 Run @ 70% EFFORT
Before Each Airbike perform 3/3 Pistol Squats + 1 Rope climb
Before Each Row perform 10-15 Unbroken Toes to bar
Before Each Run Perform 50ft handstand walk
Bike-56-58 rpms
ReplyDelete-pistols/rope climb-Done
Row-1:56-1:58/500m pace
-12/12/12/15 toes to Bar
Run-400ish m
-average of 20 feet for handstand walk unbroken. Still working on it
58 rpm
ReplyDelete2:00
Bike: 58-60 rpms
ReplyDeleteRow: 15 ttb each set + 1:54-1:56/500m pace
Run: a little less than 400m (ran on assault air runner, that thing is death)
Bike 58/60
ReplyDeleteRow 1:58/2:03
Run i dont Know
Bike: 46-49 RPM
ReplyDeleteRow: 2:16-2:22
Run: 300 meter-ish
Bike --used Airdyne didn't track RPM but most likely 57 ish
ReplyDeleteRow: all 15s and 2:05
Run: Ran 400 and usually had a couple of 2nds before pistols would start
-- Great sweat; good moderate breathing
Completed. subbed for legless RC, 15 UB T2B, subbed for ski erg instead of run. Subbed 10 shoulder taps on wall for the 50ft HS walk
ReplyDeleteCompleted it all. Great sweat and pump.
ReplyDeleteCompleted. Legless rope. 15 t2b. handstand walk and ski erg for the run.
ReplyDelete