August 30, 2003
Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters
Post time to comments.
Greg Amundson after rowing 1,000 meters, 45X50 rep thruster, and 30 pull-ups all in 6:00 minutes. Give it a try!
Understanding Body Tension from USA Gymnastics.
Posted by lauren at August 30, 2003 12:25 AM
Coach, I don't have a rower; what would be a reasonable substitute? I don't know why, but I always have to try these workouts....
2250 thrusters?? hu0h, or is it 45lb*50reps? :)
Considering it's Greg... it probably was 2250 thrusters!! :)
The squats went well and I should have gone heavier; wasn't huffing like a steam engine and all reps were below parallel. The 800 meters felt pretty good too. Probably should have stepped up the pace a little. Got ordered into work for surprise overtime; my plans for working holds and levers will have to wait.
Good work Kelly!
My time was 28:39 ..... sort of ....
The last time I did 20 rep squats it was with 185# and my knees hurt afterward.
So today I started at 185 - run .6 mi - 205 - run .6 mi - 225 - run .6 mi
I felt good enough after the last run to do 20 reps at 245#. So now I now where to start next time. :-)
Have a good day all.
I did yesterday's WOD today... 1/3rd of my bodyweight was too much. (75lbs.)I used 50 lb'ers. (Olympic lifting is not my forte.)
Only did 1 round of today's WOD.
Pretty well cashed.
Great stuff coach.
Couldn't do the wo today. Had to help a friend chop an oak tree down. Then had to get rid of all of that wood.
I decided to try the workout Greg did in six minutes. Of course, my time wasn't even close, but it was a challenge to see how I would do. I don't have access to a rower, so I opted for 100 1 pb kb swings (forehead high).
I managed to finish the swings and 45# thrusters in 5:39. Greg, you are an animal! As I struggled through the pullups, I was huffing and puffing so hard I was certain there had to be no oxygen left in the basement. I glanced at the stopwatch at the end of the pullups - 9:10. I don't know why, but I figured I hadn't suffered enough and decided to add 50 pushups to the time.
Total time: 11min, 11 seconds. On to some 10 second holds and broomstick O-lifts!
Tried Greg's workout.. time 10:35.
Greg is truly motivational!!
Did the WOD today in 14:06. I used my bodyweight on the backsquat (195lbs) and was able to keep all the squats to one set. I hope to improve my 800 meter pace the next time I tackle this workout.
By the way, the 1000 meter row, thruster, pull-up combo was KILLER (as the photo depicted) To clarify, the thruster set is 50 reps with 45 pounds.
Do not have my squat rack yet. My bw is 180. Instead of using bw dumbells (this would have been to hard to keep db away from knees)I used 65 lb db's to do 20 lunges.
My time was 20:45.
I think. I need to write my times down as soon as I am done.
To clarify, that was two dumbells, weighing 65 lbs, totaling 130 lbs.
Squat weight: 185
The 800s started at slow jog pace. It took a good 400m before my legs were steady enough to not wobble. In order to complete the squats I did 10 reps, take a few deep breaths, and then 4,3,2,1 with more deep breaths between "sets."
I did the workout that Greg did here and managed 17.58 Which I am not very happy about but the rowing took it out of me.
Squat weight 155
19:55 (I was in a race to finish by this time, considering that was my birth year . . . the last 800 was horrible . . . I was barely moving and it felt harder than an all-out sprint).
I don't know about the relative merits of the "3 on, 1 off" vs. "5 on, 2 off" workout patterns . . . but I can say for sure that this "2 on, 5 off" crap that I seemed to be locked into does NOT work . . .
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