4 sets, each for time:
1000m Echo Bike
400m Run
1000m Echo Bike
rest 3min with active walk bw sets (goal is that last set is fastest of all 4 - push yourself here)
Set 1 - 4:58, ~300cals/hr on the bike for both 1000m, not sure about the run pace
Set 2 - 4:47, went too hot on this one and my pace for the remaining rounds dropped off a bit from this, pushed the bike pace to about 320cals/hr
Set 3 - 4:52, ~300cals/hr on the bike for both 1000m
Set 4 - 4:52, ~300cals/hr on the first 1000m, pushed it to 330 on the second 1000m
Turns out doing this outside with an echo bike is a lot harder when there's a strong breeze blowing against the fan powering the bike
CF Embrace at home WOD
5 RFT
30 dubs
3 sandbag over the shoulder @ ~130lbs
60ft sandbag carry
Not sure about time, this was supposed to be 10 rounds but I was pretty gassed after the bike/run combo and cut this short
Tuesday, March 24, 2020
Friday, March 20, 2020
3/20/2020
30 Cal Assault Bike @ 85% effort
directly into:
3 Rounds:
7 Power Snatch @ 135#
11 CTB
36 Double Unders
rest 3:57 (extended due to a brief conversation with the gym owner)
30 Cal Assault Bike @ 85% effort
directly into:
3 Rounds:
7 Power Cleans @ 175# - I can't add and ended up with 175lbs on the bar
11 TTB
36 Double Unders
Little frustrated about the times on this one, but it was a lot of fun, especially after an exam.
Total Time - 24:52
First Bike and 3RFT Portion - 9:03
- Bike was at ~1400cal/hr
- Singles on the power snatches
- 5s on the C2B (this is where I lost the most time)
- UB dubs
Second Bike and 3RFT Portion - 11:52
- Bike was at ~1280cal/hr, I started higher but tapered off at the end
- Singles on the power cleans, I came out on the first round at a pace I could not hold and lost time in rounds 2 and 3 on this part
- 5s on the first two rounds of T2B, UB for the last round
- UB dubs
directly into:
3 Rounds:
7 Power Snatch @ 135#
11 CTB
36 Double Unders
rest 3:57 (extended due to a brief conversation with the gym owner)
30 Cal Assault Bike @ 85% effort
directly into:
3 Rounds:
7 Power Cleans @ 175# - I can't add and ended up with 175lbs on the bar
11 TTB
36 Double Unders
Little frustrated about the times on this one, but it was a lot of fun, especially after an exam.
Total Time - 24:52
First Bike and 3RFT Portion - 9:03
- Bike was at ~1400cal/hr
- Singles on the power snatches
- 5s on the C2B (this is where I lost the most time)
- UB dubs
Second Bike and 3RFT Portion - 11:52
- Bike was at ~1280cal/hr, I started higher but tapered off at the end
- Singles on the power cleans, I came out on the first round at a pace I could not hold and lost time in rounds 2 and 3 on this part
- 5s on the first two rounds of T2B, UB for the last round
- UB dubs
Tuesday, March 17, 2020
3/17/2020
5 Sets:
50 Cal Assault progressing as follows:
10 Cals @ 65%
10 Cals @ 75%
10 Cals @ 85%
10 Cals @ 90%
10 Cals @ 95%
rest 1min
400m Run @ faster than 1:40 pace
rest 3min bw sets with active recovery bike spin or walk
This was rough, and I ended up changing the rest time and run pace. I made it through one set at the prescribed run pace but it dropped off after that. Between sets 1 and 2 I rested 3min, between sets 2 and 3 and then 3 and 4 it was 4min rest. Between 4 and 5 I ended up having to wait a while because of a class and talking to the gym owner. I'm not sure my exact times either. But I do know paces on the Echo and the run. I liked this one, but the run pace was aggressive and I couldn't keep up. I tried to keep the bike at a consistent pace and push the run but quickly fell off.
Set 1 - 200/250/300/350/375, 1:40/400m pace on the run
Set 2 - 200/250/300/350/375, 1:46/400m pace on the run
Set 3 - 200/240/280/300/315, 1:50/400m pace on the run
Set 4 - 190/230/270/300/330, 1:55/400m pace on the run
Set 5 - 200/250/300/330/360, 1:48/400m pace on the run
50 Cal Assault progressing as follows:
10 Cals @ 65%
10 Cals @ 75%
10 Cals @ 85%
10 Cals @ 90%
10 Cals @ 95%
rest 1min
400m Run @ faster than 1:40 pace
rest 3min bw sets with active recovery bike spin or walk
This was rough, and I ended up changing the rest time and run pace. I made it through one set at the prescribed run pace but it dropped off after that. Between sets 1 and 2 I rested 3min, between sets 2 and 3 and then 3 and 4 it was 4min rest. Between 4 and 5 I ended up having to wait a while because of a class and talking to the gym owner. I'm not sure my exact times either. But I do know paces on the Echo and the run. I liked this one, but the run pace was aggressive and I couldn't keep up. I tried to keep the bike at a consistent pace and push the run but quickly fell off.
Set 1 - 200/250/300/350/375, 1:40/400m pace on the run
Set 2 - 200/250/300/350/375, 1:46/400m pace on the run
Set 3 - 200/240/280/300/315, 1:50/400m pace on the run
Set 4 - 190/230/270/300/330, 1:55/400m pace on the run
Set 5 - 200/250/300/330/360, 1:48/400m pace on the run
Monday, March 16, 2020
3/16/2020
A. Clean Segment Pull (pause at 1" off ground, knee, mid thigh, finish w aggresive pull) + Clean Pull x2; 4 sets; rest 2min bw sets
185 - 205 - 205 - 205
185 - 205 - 205 - 205
At each pause I took a full breath in and out
B. Squat Clean; 1.1.1 @ 75% 1RM x 5 sets; rest 20 sec; rest 2-3min bw sets
Used 225lbs for each set
2 sets for times:
20 Power Snatch @ 75#
25 Cal Skierg
20 Burpee to 6"
25 Cal Row
Rest as needed b/t set to keep power high
Set 1) 5:03 - UB PS, high 1100cals/hr on the ski, fast bfb, and 1200+ cals/hr on the row
Set 2) 5:04 - UB PS, low 1100cals/hr on the ski, fast bfb, high 1200cals/hr on the row
This was a fun one, would've done three sets but I've got an exam Friday and I've heard those are important in med school
Wednesday, March 11, 2020
3/11/2020
A. Shoulder Press; 10 reps @ 60%, 8 reps @ 65%, 6 reps @ 70%, 6 reps @ 75%, 6 reps @ 80%; rest 2-3min bw set
95lbs - 105lbs - 115lbs - 135lbs
+
3 Rounds:
500 Meter Row
20 TTB
then, into:
For Time:
21 Bar Facing Burpee
21 Power Snatch @ 95lb
21 Burpee to 6"
21 Power Clean and Jerk @ 115lbs
21 Burpee Box Jump Overs @ 24" box
21 Deadlifts @ 225#
21:03 total time
- 10:14 for the row/t2b - 1:57/500m pace on the row, 5s on the t2b
- 15:49 for the burpee/barbell combo - did singles on the ps and pc&j and went UB on the deadlifts, I split the burpees to a target an bbjo into 7s and switched plates between sets of 7. Frustrated with this one, had a long day on campus but I couldn't get it together for the chipper portion. I lost a lot of time on transitions during that part. I really like the overall format of this, and I think I can shave a lot of time off this one on a good day
95lbs - 105lbs - 115lbs - 135lbs
+
3 Rounds:
500 Meter Row
20 TTB
then, into:
For Time:
21 Bar Facing Burpee
21 Power Snatch @ 95lb
21 Burpee to 6"
21 Power Clean and Jerk @ 115lbs
21 Burpee Box Jump Overs @ 24" box
21 Deadlifts @ 225#
21:03 total time
- 10:14 for the row/t2b - 1:57/500m pace on the row, 5s on the t2b
- 15:49 for the burpee/barbell combo - did singles on the ps and pc&j and went UB on the deadlifts, I split the burpees to a target an bbjo into 7s and switched plates between sets of 7. Frustrated with this one, had a long day on campus but I couldn't get it together for the chipper portion. I lost a lot of time on transitions during that part. I really like the overall format of this, and I think I can shave a lot of time off this one on a good day
Tuesday, March 10, 2020
3/10/2020
I did some dead bugs, bird dogs, bottoms up KB presses and scap pullups prior to the 4 round workout. There was no real plan for this, but I went through three sets of the aforementioned movements with 12-20 reps each depending on which one it was.
4 Rounds @ smooth, sustainable effort:
1000m Bike
40 Air Squats
400m Run
20 HRPUs
1000m Bike
40 Air Squats
400m Run
20 HRPUs
27:46
2:00/1000m on the bike
2:00/500m on the ski - this was the hardest part, my lats blew up on round 2
Monday, March 9, 2020
3/9/2020
Used A and B for light technique work
A. 3 Position Snatch (below knee, above knee, high hip) x 5 sets @ 65-70% 1RM; rest 2min bw sets
95lbs x2 sets, 115lbs x2 sets, 135 x1 set
Shoulders felt very good during these, technique felt pretty good considering I've been avoiding them for a few weeks
B. 3 Position Clean (below knee, above knee, high hip) x 5 sets @ 65-70% 1RM; rest 2min bw sets
135lbs x2 sets, 155x2 sets, 185x1 set
+
For Time:
Buy-In:
15 Squat Cleans @ 135#
Into...
3 Rounds:
21 Cal Bike Erg
15 HSPUs
Into...
Buy-out:
15 Burpee Box Jump Overs @ 24"
Total Time - 8:50
6/5/4 on the squat cleans
Round 1 - 1090ish cals/hr on the bike, 5s on the HSPU
Round 2 - 1150ish cals/hr on the bike, 5 on the HSPU
Round 3 - 1200+ cals/hr on the bike, 10/5 on the HSPU
I did fast bbjo for once, so fast I fell over the box on the last one
Definitely should have pushed harder on the bike, but I think the HSPU worked out well
A. 3 Position Snatch (below knee, above knee, high hip) x 5 sets @ 65-70% 1RM; rest 2min bw sets
95lbs x2 sets, 115lbs x2 sets, 135 x1 set
Shoulders felt very good during these, technique felt pretty good considering I've been avoiding them for a few weeks
B. 3 Position Clean (below knee, above knee, high hip) x 5 sets @ 65-70% 1RM; rest 2min bw sets
135lbs x2 sets, 155x2 sets, 185x1 set
+
For Time:
Buy-In:
15 Squat Cleans @ 135#
Into...
3 Rounds:
21 Cal Bike Erg
15 HSPUs
Into...
Buy-out:
15 Burpee Box Jump Overs @ 24"
Total Time - 8:50
6/5/4 on the squat cleans
Round 1 - 1090ish cals/hr on the bike, 5s on the HSPU
Round 2 - 1150ish cals/hr on the bike, 5 on the HSPU
Round 3 - 1200+ cals/hr on the bike, 10/5 on the HSPU
I did fast bbjo for once, so fast I fell over the box on the last one
Definitely should have pushed harder on the bike, but I think the HSPU worked out well
Saturday, March 7, 2020
3/7/2020
4 Rounds for Quality:
1000m Bike (C2 preferred but AB okay)
400m Run
17:52 total time
Held 2:00/1000m for the bike, the run was at about a 9min mile pace
3 Sets:
75 Double Unders
15 GHDSUs
30sec Sandbag Bear Hug Hold w/ 150lb Sandbag
rest as needed bw sets
Switched this one up a bit due to time and space constraints, but it was nice to get all this done on a Saturday morning
1000m Bike (C2 preferred but AB okay)
400m Run
17:52 total time
Held 2:00/1000m for the bike, the run was at about a 9min mile pace
3 Sets:
75 Double Unders
15 GHDSUs
30sec Sandbag Bear Hug Hold w/ 150lb Sandbag
rest as needed bw sets
Switched this one up a bit due to time and space constraints, but it was nice to get all this done on a Saturday morning
Friday, March 6, 2020
3/6/2020
B1. Snatch Pull; 2,2,2,2; rest 30 seconds before A2
205 - 215 - 225 - 225
B2. Power Snatch; 1.1.1 x 4 sets; rest 2-3min bw sets
155 - 165 - 175 - 185
Left shoulder felt pretty good today, so I started off relatively light and built from there. 185lbs wasn't a struggle but I didn't try to push it.
C. OHS @ 21x1 tempo; 6-8 slow and controlled reps @ light load x 3 sets; rest as needed (light to mod load working on quality positons)
Stayed pretty light on these, and tried to keep a pretty narrow grip. They blew my shoulders up
5min AMRAP:
20 Wallballs
20 Alt DB Power Snatch @ 50#
20 Box Jump @ 24"
20 SA DB Push Press (10/10)
20 Burpee to 6"
rest 2:30
x4 total sets
*Start back where you left off each set
Set 1 - 92 reps (12/20 burpees)
Set 2 - 90 reps (2/20 burpees)
Set 3 - 88 reps (20/20 box jumps)
Set 4 - 76 reps (16/20 db snatch)
I lost time on the burpees (shocker), and a lot of time doing box jump step downs. Overall though, this is acceptable considering I hours of sleep and had a 3 hour exam today. Tried to keep consistent 10 second breaks, but fell apart during the last set where I had to start with the 20 burpees. Dumbbell push press on my left arm make me feel like I've never used my arm before.
My left shoulder felt weird at the end of this session, nothing I'm alarmed about though, just really localized soreness
205 - 215 - 225 - 225
B2. Power Snatch; 1.1.1 x 4 sets; rest 2-3min bw sets
155 - 165 - 175 - 185
Left shoulder felt pretty good today, so I started off relatively light and built from there. 185lbs wasn't a struggle but I didn't try to push it.
C. OHS @ 21x1 tempo; 6-8 slow and controlled reps @ light load x 3 sets; rest as needed (light to mod load working on quality positons)
Stayed pretty light on these, and tried to keep a pretty narrow grip. They blew my shoulders up
5min AMRAP:
20 Wallballs
20 Alt DB Power Snatch @ 50#
20 Box Jump @ 24"
20 SA DB Push Press (10/10)
20 Burpee to 6"
rest 2:30
x4 total sets
*Start back where you left off each set
Set 1 - 92 reps (12/20 burpees)
Set 2 - 90 reps (2/20 burpees)
Set 3 - 88 reps (20/20 box jumps)
Set 4 - 76 reps (16/20 db snatch)
I lost time on the burpees (shocker), and a lot of time doing box jump step downs. Overall though, this is acceptable considering I hours of sleep and had a 3 hour exam today. Tried to keep consistent 10 second breaks, but fell apart during the last set where I had to start with the 20 burpees. Dumbbell push press on my left arm make me feel like I've never used my arm before.
My left shoulder felt weird at the end of this session, nothing I'm alarmed about though, just really localized soreness
Tuesday, March 3, 2020
3/3/2020
5000m C2 Bike for Time
*On the 0:00 20 Cal Row
*On the 3:00 20 Cal Ski
*On the 6:00 20 Cal Row
*On the 9:00 20 Cal Ski
14:58
Started too slow on the row and bike, had to sell my soul at the end to finish sub 15min
*On the 0:00 20 Cal Row
*On the 3:00 20 Cal Ski
*On the 6:00 20 Cal Row
*On the 9:00 20 Cal Ski
14:58
Started too slow on the row and bike, had to sell my soul at the end to finish sub 15min
Monday, March 2, 2020
3/2/2020
Squat Clean Cycling:
2Rounds:
AMRAP 20 Seconds: Max Reps @ 205
- Rest 40 Seconds -
AMRAP 30 Seconds: Max Reps @ 225
- Rest 30 Seconds -
AMRAP 40 Seconds: Max Reps @ 235
- Rest 1:20
Round 1 - 4 cleans at 205lbs, 225lbs, and 235lbs
Round 2 - 3 cleans at 205lbs, 3 at 225lbs, 2 at 235lbs (I stood up the second clean and felt like I was gonna pass out, so I decided to stop there)
I was supposed to do the following, but this is wildly beyond my capacity and you're absolutely kidding yourself if you think otherwise. When I saw this I was legitimately looking forward to it, and I felt great moving from the cleans to this part. After doing one set as written, there was absolutely no way I was going to get through even half of the thruster/t2b portion for the second set or row below a 2min/500 pace. I don't know if this was a place holder or part of a progression, but I'm getting tired of coming up against things that are so far beyond my capacity it would be better if I just don't do them.
12-9-6-3-6-9-12:
Thruster @ 95#
TTB
*8min Cap
*at the 10min mark:
Row 1k @ 3:40-3:50 pace (1:50-1:55/500m)
rest 2:20
x3 sets
What I actually did:
12-9-6-3-6-9-12:
Thruster @ 95#
TTB
*8min Cap
*at the 10min mark:
Row 1k @ 3:40-3:50 pace (1:50-1:55/500m)
Finished the thruster/t2b portion in 7:35. I went UB on the thrusters and split the t2b into 4s, 3s, 3s, UB 3, then 3s, 3s, and 4s. I rowed at a 1:55/500m pace and the total time was 13:50. This took about everything I had and there was absolutely no way I was going to be able to rest 2:20 and do more get through the first set of 6 thrusters or row below a 2min pace. I rested 5min and did the following.
12-9-6-3
Thrusters @ 95lbs
T2B
2min rest
500m row @ 1:53/500m pace
The thruster/t2b portion took 4:08, total time was 8:11
2Rounds:
AMRAP 20 Seconds: Max Reps @ 205
- Rest 40 Seconds -
AMRAP 30 Seconds: Max Reps @ 225
- Rest 30 Seconds -
AMRAP 40 Seconds: Max Reps @ 235
- Rest 1:20
Round 1 - 4 cleans at 205lbs, 225lbs, and 235lbs
Round 2 - 3 cleans at 205lbs, 3 at 225lbs, 2 at 235lbs (I stood up the second clean and felt like I was gonna pass out, so I decided to stop there)
I was supposed to do the following, but this is wildly beyond my capacity and you're absolutely kidding yourself if you think otherwise. When I saw this I was legitimately looking forward to it, and I felt great moving from the cleans to this part. After doing one set as written, there was absolutely no way I was going to get through even half of the thruster/t2b portion for the second set or row below a 2min/500 pace. I don't know if this was a place holder or part of a progression, but I'm getting tired of coming up against things that are so far beyond my capacity it would be better if I just don't do them.
12-9-6-3-6-9-12:
Thruster @ 95#
TTB
*8min Cap
*at the 10min mark:
Row 1k @ 3:40-3:50 pace (1:50-1:55/500m)
rest 2:20
x3 sets
What I actually did:
12-9-6-3-6-9-12:
Thruster @ 95#
TTB
*8min Cap
*at the 10min mark:
Row 1k @ 3:40-3:50 pace (1:50-1:55/500m)
Finished the thruster/t2b portion in 7:35. I went UB on the thrusters and split the t2b into 4s, 3s, 3s, UB 3, then 3s, 3s, and 4s. I rowed at a 1:55/500m pace and the total time was 13:50. This took about everything I had and there was absolutely no way I was going to be able to rest 2:20 and do more get through the first set of 6 thrusters or row below a 2min pace. I rested 5min and did the following.
12-9-6-3
Thrusters @ 95lbs
T2B
2min rest
500m row @ 1:53/500m pace
The thruster/t2b portion took 4:08, total time was 8:11