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Tuesday, 28 November 2023

27 November 2023 by 3 Comments

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Strength:

Strict Press

5 @ 60% of 1-Rm

5 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

Endurance:

3:00 Row

1:00 Rest

3:00 Bike

1:00 Rest

2:00 Row

1:00 Rest

2:00 Bike

1:00 Rest

1:00 Row

1:00 Rest

1:00 Bike

 

 

For total calories

 

Post results and experiences to comments

Filed Under: 11-20 min, AMRAP, Couplet/Triplet, Lifting, Monostructural

Comments

  1. Brian Flynn says
    28 November 2023 at 06:09

    Modified strength workout due to shoulder.

    224 cal
    Row: 61, 39, 22 @7 fan setting
    Bike: 51, 32, 19

  2. sflynn says
    28 November 2023 at 11:53

    SWOD built to 83#
    CWOD 137 cals.
    Went about 6 RPE today. Slept like crap last night. :-/

  3. Henry Smith says
    28 November 2023 at 13:35

    Swod – 190#
    Ewod- 197-sub ski for row #knee

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