Terrible workout

Russell Greene · 07-23-2007, 09:09 PM

4 rounds for time
1 minute stationary bike highest level resistence
50 double unders
20 db swings at 50 lbs.

I got 14:29. This sucked. Jumping after bike sprints is comical.

Derek Simonds · 07-24-2007, 08:29 AM

I have no idea why you would want to do this workout but this morning as I was deciding what to do in the hotel gym I was actually considering it. The thought of doing that many tuck jumps couldn't clear my jet lag addled brain.

Cooler heads prevailed and I went with some DB lunges, squats, sotts presses and the like.

I will give it a whirl when I get home but probably alter to do with sprints on my mountain bike.

Robb Wolf · 07-24-2007, 05:03 PM

MadMan.

John Vernon · 07-25-2007, 07:45 AM

I like the cut of your jib Russell. I think I'll work that one in one day this week or next.

Derek Simonds · 07-28-2007, 07:45 AM

I manned up and attempted a version of the Russell's terrible workout. I haven't done any specific met-con training in at least 6 months. I have done endurance training (triathlon) and I grapple 2 - 5 times a week so I thought I would be ready for the challenge. Wrong!

3 Rounds with a power bias (1 minute rest between rounds)

Row at a damper of 10 1 minute
100 single unders (I really suck at double unders and wanted to keep moving)
21 swings with a 45 lb db (biggest I have)

Rd 1 283 M, Unbroken, 11 / 10 3:24
Rd 2 295 M, Unbroken, 11 / 10 3:21
Rd 3 280 M, 50 / 50, 7 / 7 / 7 4:05

That was a total a$$ kicker. I planned on doing a 4th round but I was so close to puking I didn't. I finished 25 minutes ago and I am still shaking. I finished with 3 sets of Neal's totally functional neutral grip curls to insure that I was properly warmed up for my birthday party at the lake tonight

.

Russell Greene · 07-31-2007, 12:37 AM

Here's another one:

10 pullups
6 walking lunges (so three steps per side)
10 burpees
10 rockback squats

Sprint through this as fast as possible, then rest until 2:15 is up.

I did this for 10 rounds. The fastest was 1:20, the slowest was 1:46. I got the inspiration from the Ross Enamait work capacity vid in which he does 5 pullups, 10 ball slams, 15 burpees, and 20 jumping jacks on 2 minutes.