.
row for max meters in 4 minutes
recover 3 min
185/125lb ground to overhead
max reps in 6 minutes
recover 3 min
row for max meters in 4 minutes
recover 3 min
top to bottom for max reps in 15 minutes of:
squat jumps x 30
full sit ups x 30
30/20lb ball slams x 15
32/24kg swings x 20
split jumps x 20
ring dips x 15
8/6' broad jumps x 10
clapping push ups x 15
24/20" tire jumps x 20
chest to bar pull ups x 10
burpees x 15
double unders for remainder
max reps in 6 minutes
recover 3 min
row for max meters in 4 minutes
recover 3 min
top to bottom for max reps in 15 minutes of:
squat jumps x 30
full sit ups x 30
30/20lb ball slams x 15
32/24kg swings x 20
split jumps x 20
ring dips x 15
8/6' broad jumps x 10
clapping push ups x 15
24/20" tire jumps x 20
chest to bar pull ups x 10
burpees x 15
double unders for remainder
recover 3 min
row for max meters in 4 minutes
score is the total of:
gto x 100
meters x 1
meters x 1
reps x 5
choose your own damper setting
shelly, villa, blain, scott, clint, zac, jason
an insular gym production completed at 785
1 comment:
challenging on multiple levels this batch of work was out of the ordinary for everyone involved. and that's a problem. being asked to perform a set of tasks for 45 minutes (especially with built in recovery making up nearly a third of the time) shouldn't be uncommon. hard, fast, intense, and yes, even heavy. all important factors were present with the added, and rarely used, ingredient of endurance. how well can you work past 20 minutes? does it matter when it comes to being fit? i think so and i bet if you asked most they would agree. yes, you can build endurance in short, high intensity efforts but to truly be able to go long you have to train that way. i have been guilty of neglect in this area for a year or two and that is about to change. with a foundation built years ago on 5/55's and 4-500 rep grinds i vaguely remember the feeling of working thru exhaustion. this scenario brought back fond memories of coming out the other side of something that looked incompletable when going down the list ahead of time. regardless of it's effectiveness on one's "fitness" that type of achievement builds confidence and mental toughness of a completely different variety.
in the end this setup came down to the second set of work. one can only row so fast without doing themself in for the day and even though gto's at 100 points a pop add up fast nothing can beat double unders at 5 a piece. high for the day was 181 (905pts) with a few running short on time or stamina spinning the rope less than a third of that. don't pace yourself too much or you run the risk of 15 minutes creeping up too fast to score when it counts. get through the base set of work quickly earning your 1,000 points, glance at the clock and from there it's time to pick up the rope and work the wrists.
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