The following is for time. If you do not have a concept II or other brand rowing machine, please substitute in a SumoDeadliftHighPull at a ratio of 1 row:10m
1mi run
250m row
.75mi run
500m row
.5 mi run
750m row
.25 mi run
1km row
Archive for the ‘workout of the week’ Category
Workout of the Week
Tuesday, May 18th, 2010Bonus Workout
Saturday, May 15th, 2010Taking a break from playing fitness documentarian this week. I’ll see you next week with another new video.
Bonus Workout of the Week.
10 Rounds of 10 reps each for time:
KB Swing (2 hands)
Burpees
SDHP (w/the same KB)
Box Jumps
Deck Squat Ball Slam
Workout of the Week
Tuesday, May 11th, 2010Apologies for the late post. Time seems to be slipping by a little faster every single day.
Run 1 mile
2 rnds of the following
10 Thrusters (bb or KB)
20 Pullups
30 Ball Slam
40 Pushups
50 Body Weight Squats
Run 1 mile.
Mark time for entire evolution.
Workout of the Week
Tuesday, May 4th, 2010Inverse Ladders.
Thrusters can be either barbell or kettlebell. I’m posting both videos below.
5 Rnds
50 Thrusters (10 less each rnd)
10 HP Cleans (plus 10 each rnd)
Record modalities and load.
Workout of the Week
Tuesday, April 27th, 2010Practice the DB Snatches. They’ll show up soon, but I want you to have time to get it right before we jump in with that.
If you do not have access to a concept 2 rowing machine for the following workout, substitute in SumoDeadliftHighPulls. 10m = 1 SDHP. Advanced men, 45# barbell or kb. Advanced women 30# bb or kb.
for time:
4 rounds. Row 250 less meters each round.
1km row (conecpt 2 rower)
10 pullups
20 burpees
30 squat jumps
Workout of the Week
Tuesday, April 20th, 201010 rounds of 10
Record loads and times
Knee Jumps
Burpees (most difficult variant possible for you)
Vertical Choppers
Box Jumps
DB High Pulls
Workout of the Week
Tuesday, March 30th, 20104 Rounds
Run 1 mile
40 DB High Pull (bilateral)
30 Squat Jumps (bodyweight squat where you jump at the top)
20 Pullups (assisted if necessary)
10 Deck Squat Ball Slams
Run decreases by .25 mile each rnd.
Record your loads and time.
Workout of the Week
Tuesday, March 23rd, 2010Run 1 mile (1% inclune if you’re on a treadmill)
20 minutes max rounds of the following:
10 pullups (assisted if necessary)
10 Deck Squat Ball Slams
10 Hang Squats
10 Burpees
Run 1 mile.
Record mile times, rounds completed and loads. Videos posted below.
Workout of the Week
Tuesday, March 9th, 2010Deceptively easy or brutally honest?
Run 1 mile
10 HSPU (hardest variant possible)
20 DB High Pull
30 Burpees
40 Ball Slam
50 Box Jumps
Run 1 mile