Join us this Friday, 05 May 2023 for a FREE class!
Class times are 0530, 0845, 1200, and 1730. No experience needed!
Conditioning:
As many reps* as possible in 2:00 of the following:
200m Run
Max pull-ups in remaining time
…Rest 1:00 then…
As many reps as possible in 2:00 of the following:
200m Run
Max push-ups in remaining time
…Rest 1:00
4 Rounds for total reps of each exercise
*If you have a vest (20/14) wear it
…Rest 3:00 and then…
Accessory Core Work:
0:45 Hollow hold
1:00 Rest
0:45 Side low plank hold (right)
1:00 Rest
0:45 Side low plank hold (left)
1:00 Rest
0:45 Arch hold
1:00 Rest
2 Rounds for quality
Post results and experiences to comments
30# vest
163reps
16/27
16/29
14/26
14/21
75 PLU
62 PU
Rx with 14# vest
10, 10, 10, 10 plu’s
14, 15, 13, 13 puts
40/55
Back still messed up. Came in to stretch. Ended up doing this workout with 600m bike and ring rows. Took it easy and did 20 reps for each exercise each round. 80 ring rows and 80 Pu total.
Glad you came in to move! Hope it gets better soon!
42 Strict banded (1/2″) PLU – these got toasty
90 Push-ups
132 Total
I also focused on maintaining speed on runs. I was able to keep a 0:49 – 0:53 pace throughout. Most runs at 0:52.
Mod
Green blue bands
PLU 25
PU 34
Total 59
PLU 54, blue and thin red band
PU 20 then 24 box. 20 was too hard, start with 24 next time
40 PLU
74 PU