with 4 minutes at each station, complete 3 rounds of the couplet, immediately followed by rowing for max calories with any remaining time
155lb sdlhp x 3
pull ups x 9
155lb front squat x 3
ring pushups x 9
155lb jerk x 3
abmat sit ups x 9
155lb hang power clean x 3
squat jumps x 9
pull ups x 9
155lb front squat x 3
ring pushups x 9
155lb jerk x 3
abmat sit ups x 9
155lb hang power clean x 3
squat jumps x 9
recover 2 minutes between stations
score is total calories
1 comment:
this scenario was meant to be a full on attack on self preservation and limitation. preconceived notions of what can be done with 155lbs went out the window with the first movement. although teetering on the line of insanity the resulting confidence will have been worth the effort and slower cycle rate. with scoring primarily dependent on the time remaining when reaching the c2 it became a race against possibilities. in completing the 3 rounds of work one must determine if a full on sprint is the best approach. mini workouts like each station in this scenario are tempting to attack full speed but what's the collateral damage when reaching the rower? each couplet built on the previous with calories building along the way, exponentially chipping away at the reserves. by the end it was a struggle to maintain any sort of pace when trying to score. setting #10 may produce more cal per stroke but the toll on the quadriceps may not be worth it. next time i'll play with something lower and see if the one stroke per calorie pace can be maintained without such an infusion of acid. for anyone out there with access to a rower i highly recommend this. it will be added to my list of things to remember and repeat in the future. retesting against previously recorded data is something i plan to do more in the new year.
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