11/28/23

Today was some great cardio... penned this together off of a Mayhem bodybuilding cardio workout... adjusted it as needed for basement and overall got a great session out of this. Fun to move and sweat. 

A.

Parts A and B on a Running Clock: 

For Time:
Max Effort: 500m Row

Rest until 10:00... 

B.
At 10 minute mark start
Death by Line Facing Burpees
(Athletes start with 5 reps and add 1 every minute until failure)

Rest 5-10 minutes then… 

C.

3 rounds
10/8 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (50/35#)

-Rest 5:00-

2 rounds
20/16 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (75/50#)

-Rest 5:00-

1 round
30/24 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (100/75#) 

-Result = 

A = 1:31.6 (not a PR, but haven't been rowing much and my RPE on this was fairly low... definitely more there if I did a true ME TT)

B = Finished 13 burpees (8 rds) ... didn't attempt the round of 14 burpees 

C = 4:27 / 4:35 / 4:29 ... was a bit nervous about the 100# DB ... haven't snatched that thing in a long time (probably years?) and it felt surprisingly good with a belt on and a little chalk.