Wednesday, 14 April 2021




500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups


For Time

Compare to Monday, 19 October 2020



1:00 Max reps barbell Z-press (45/33)

2:00 Rest


3 sets for max reps



Post results and experience to comments


  1. Christa says

    Z press 42 (19/15/14)

  2. Henry Smith says

    4:05 rx – 42 second pr! 3:30 faster than my on boarding 2 years ago.

    Pace on row was 1:38.8 at 6.5 damper. Next time try to shave a few seconds here. Took little breaks on last two sets of squats. Need to push through that better. I think I can break 4 min.

  3. Michelle Milstead says

    5:16 scaled–1:39 PR!

    Z press 59 @22# (22/20/17)

  4. 4:56 Rx, 6 sec slower but first time doing it in new space so travel distance could have affected that. Row pace 1:51. PU harder this time than last time. :-/

    Z-presses, love these! 67 Rx

    AWESOME PRs everyone!!!

  5. megancyork says

    6:55 Rx

    Total: 54

  6. 5:05 rx
    21 per rd x 3 rds

  7. 6:45 scaled (push up and plu progressions)
    Definitely improved this one! I just need to keep breathing and forget about resting until it’s over. My row felt great, started out at my 500 m pace @ 1:55 and ended up slowing down to 2:00-2:04 towards the end of it.

  8. White Ape says

    4:03 Rx
    Felt good going through new setup. Need to push it harder in the squats when leg gets 100%. Also speed up a little in the su’s!

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