CrossFit | 190416
Tuesday

190416

Workout of the Day

113

For time:

1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats

Post time to comments.

Hold the Eggs and Butter

3

This famous 1984 TIME cover article was published soon after the results of the Lipid Research Clinics Coronary Primary Prevention Trial (LRC-CPPT) were released. The article cemented the idea that dietary cholesterol and saturated fat were linked to heart disease and should be reduced in the American diet. It broadly illustrates the landscape of heart disease thinking and practice at the time, which centered on the well-established diet-heart hypothesis.

Read MoreHold the Eggs and Butter

Comments on 190416

116 Comments

Comment thread URL copied!
William Ma
January 23rd, 2020 at 1:58 pm
Commented on: 190416

28:48

Comment URL copied!
Matthieu Dubreucq
January 2nd, 2020 at 12:54 pm
Commented on: Hold the Eggs and Butter

The link is broken...

Comment URL copied!
Will Young
October 6th, 2019 at 11:08 am
Commented on: 190416

M/52/5'8"/177


29:01 Rx'd

Comment URL copied!
Manchild Manchild
June 27th, 2019 at 4:43 pm
Commented on: 190416

did 1/2, and subbed 10 burpee pull-ups for row.


15:13

Comment URL copied!
Christian Heck
June 11th, 2019 at 7:32 am
Commented on: 190416

26:02 RX

Comment URL copied!
Nate Gordon
May 31st, 2019 at 3:46 pm
Commented on: 190416

35:44

Comment URL copied!
Kury Akin
May 25th, 2019 at 2:56 pm
Commented on: 190416

20m AMRAP. 12R+30r. 5 ring pulls, 10 fist pushes, 15 squats, 25 double unders.

Comment URL copied!
Kury Akin
May 25th, 2019 at 3:01 pm

11R+30r

Comment URL copied!
Pyer-Hugh Dion
May 24th, 2019 at 7:01 pm
Commented on: 190416

32:10

Comment URL copied!
Dan Kremer
May 22nd, 2019 at 4:21 pm
Commented on: 190416

33:14 50 KB Swings

Comment URL copied!
Dan Morris
May 13th, 2019 at 1:27 am
Commented on: 190416

As RX’d:


32:10


40 / 6’0 / 200

Comment URL copied!
Kevin Miller
May 9th, 2019 at 10:38 pm
Commented on: 190416

37:56

Comment URL copied!
Jeff Chalfant
May 7th, 2019 at 9:04 pm
Commented on: 190416

34:51 rxd. Pull-ups in 2’s, pronated grip to 30, then 20 supinated grip. Pushups in sets of 5 to 40, 3 sets of 4, then sets of 3 until the end. Squats in sets of 10 with a 6’ walk between. Rows 3:56, 4:06, 4:13

Comment URL copied!
Gordon Bell
May 7th, 2019 at 12:58 am
Commented on: 190416

37.11 RX

Comment URL copied!
Mike de Graauw
May 3rd, 2019 at 4:02 pm
Commented on: 190416

18:20

Scaled to 50% on all


M/59/6’2”/230

Comment URL copied!
Ralitza Koterlitzova
April 30th, 2019 at 6:45 pm
Commented on: 190416

31:38 RX :|

Comment URL copied!
John Campion
April 30th, 2019 at 3:38 pm
Commented on: 190416

29:32 rx

Comment URL copied!
John Doody
April 29th, 2019 at 10:54 pm
Commented on: 190416

26:15 Rx’d

Comment URL copied!
Nathanael Akin
April 26th, 2019 at 1:12 am
Commented on: 190416

28:45 with 800m run sub for rows

Comment URL copied!
ART SHELDON
April 25th, 2019 at 12:48 pm
Commented on: 190416

M50/5'5"/155


Cut in 1/2 & subbed 400m runs for rows..


14:10

Comment URL copied!
Shannon Said
April 23rd, 2019 at 9:35 pm
Commented on: 190416

40:25

Pull ups: 10 strict / 40 Curl pull ups

Comment URL copied!
Ian Heeks
April 23rd, 2019 at 3:57 pm
Commented on: 190416

46.05 subbed 25 pull ups and 25 band assisted pull ups

Comment URL copied!
Alex Chung
April 23rd, 2019 at 10:32 am
Commented on: 190416

30:20 RX

Comment URL copied!
Chris Meldrum
April 22nd, 2019 at 7:45 pm
Commented on: 190416

As rx’d, 28:50.


Rows were 3:56, 3:59, 3:53. Uncomfortable but not too gassing. Pull-ups in sets of 5. Push-ups in sets of 8 until 80, then mini-sets of 5. Just tried to bite down during the squats.


46m/5'10"/180

Comment URL copied!
David Mitchell
April 19th, 2019 at 10:00 pm
Commented on: 190416

46:35

Comment URL copied!
Elliott Harding
April 19th, 2019 at 9:00 pm
Commented on: 190416

51:55


Sub 4:00 1000m row


Black band pullups. Focus on blades down before pull. Next time, black & red bands.


HoF knee pushups.

Comment URL copied!
Hank McKibban
April 19th, 2019 at 5:26 pm
Commented on: 190416

29:59 rx

Comment URL copied!
Drew Resuoc
April 18th, 2019 at 11:50 pm
Commented on: 190416

Scaled 10 rounds

5 pullup

10 pushup

15 air squat

Row 300M

25:21

Comment URL copied!
Blaine Thomas
April 18th, 2019 at 10:35 pm
Commented on: 190416

22 Year old

26:25

Great workout! The last 10 pull-ups and 50 Squats were brutal.

Comment URL copied!
Andrew Sylvia
April 18th, 2019 at 10:18 pm
Commented on: 190416

32:00 RX

Comment URL copied!
Shane Azizi
April 18th, 2019 at 9:13 pm
Commented on: 190416

29:27 Rx

Comment URL copied!
Coastie Nick
April 18th, 2019 at 7:16 pm
Commented on: 190416

Rx’d 27:57

Comment URL copied!
Paul Snell
April 18th, 2019 at 4:50 am
Commented on: 190416

25:42 kipping pullups

Comment URL copied!
Troy Bruun
April 18th, 2019 at 12:05 am
Commented on: 190416

26:13

1000m Row

40 strict pull-ups

1000m

80 pushups

1000m

120 squats

Comment URL copied!
Knox Williams
April 17th, 2019 at 10:57 pm
Commented on: 190416

30:42 rx

Comment URL copied!
Regan Windsor
April 17th, 2019 at 9:09 pm
Commented on: 190416

F/44 that was a grind! ESP after all the Turkish getups and sub’d pull ups for rope climb the day before. Assisted pull-ups 40:59

Comment URL copied!
Alex Pham
April 17th, 2019 at 8:50 pm
Commented on: 190416

41:17

Comment URL copied!
Philip Uemura
April 17th, 2019 at 4:43 pm
Commented on: 190416

Did 20 Supine Pull ups + 30 strict pull ups. Ran instead of row. Ran out of time on the second run finished at .15 mile. total time was 29:45

Comment URL copied!
Fabio Malito
April 17th, 2019 at 1:32 pm
Commented on: 190416

41’02

Comment URL copied!
Benjamin Schill
April 17th, 2019 at 6:10 am
Commented on: 190416

M/41/6’3”/215


Trying to get back into it... 30:20 Rx

Comment URL copied!
Brian Louchis
April 17th, 2019 at 3:56 am
Commented on: 190416

28:26

Run 800m

Comment URL copied!
Kisa Tiller
April 17th, 2019 at 2:40 am
Commented on: 190416

37:53.43

Machine assisted pull-ups

Incline push-ups


Fiancí© Rx 31:50

Comment URL copied!
Byron Hills
April 17th, 2019 at 2:16 am
Commented on: 190416

Brutal after almost a week off!

Rx except banded pull-ups

51:18

Couldn’t do anything even close to unbroken except rows

Comment URL copied!
Matt Duplessis
April 17th, 2019 at 2:12 am
Commented on: 190416

M/31/5’9/175


29:56 Rx

Strict pull-ups tough after rowing like usual, mostly singles.

Comment URL copied!
Js Smith
April 17th, 2019 at 1:29 am
Commented on: 190416

Deloading for the race. Scaled to:

500m row

20 ring rows / lay-to-stand rope climb

500m row

35 box push-ups

500m row

50 squats

20:35

Comment URL copied!
Js Smith
April 17th, 2019 at 3:14 am

*corrections

20 lay-to-stand rope climb and 35 knee push-ups

Comment URL copied!
Brian Rosenbaum
April 17th, 2019 at 1:01 am
Commented on: 190416

M/57/6'2"/176

29:44 Rx

Kipping pull ups, strict push ups, strict squats (squats unbroken)

Push ups, as always, was by far the slowest segment....

Comment URL copied!
Brian Rosenbaum
April 17th, 2019 at 1:07 am

Oops - didn't notice strict on pull ups. Estimate that would have added ~2 min based on past strict PU WODs

Comment URL copied!
Mervin Zook
April 17th, 2019 at 1:01 am
Commented on: 190416

M/32/5’10’’/ 193lbs

35:07

Awesome workout

Everything unbroken..

Comment URL copied!
Matthew Burritt
April 17th, 2019 at 12:58 am
Commented on: 190416

M/42/5'4"/148lbs

As Rx'd

28:53

Comment URL copied!
Jeffrey Howard
April 17th, 2019 at 12:27 am
Commented on: 190416

31:20

Comment URL copied!
Jesse Montagnino
April 17th, 2019 at 12:25 am
Commented on: 190416

32:08

25 strict pull ups

Everything else rx


D

28:06

25 ring rows

50 push

75 sq

Comment URL copied!
Lucas Almeida
April 16th, 2019 at 11:52 pm
Commented on: 190416

M/36/5’9”/190lb

38:28

Scaled pull-up for jumping chest to bar pull-ups... don’t have a good rig or pull-up bar.

Comment URL copied!
Evan Ryland
April 16th, 2019 at 11:44 pm
Commented on: 190416

32:53 RX

Comment URL copied!
Evan Ryland
April 16th, 2019 at 11:44 pm
Commented on: 190416

32:53 RX

Comment URL copied!
Christopher Douglass
April 16th, 2019 at 11:10 pm
Commented on: 190416

Fun workout. Finished 25:37 (rx)

Row splits

3:52

4:08

4:15

Comment URL copied!
Stacey Carpenter
April 16th, 2019 at 11:06 pm
Commented on: 190416

55:32

row 1000

50 toe nail box assisted strict Pullups

1000m row

100 push-ups

1000m row

150 squats

I suck at strict

Comment URL copied!
Jesse Delander
April 16th, 2019 at 11:03 pm
Commented on: 190416

27:47 RX

Comment URL copied!
Claire Fiddian-Green
April 16th, 2019 at 10:46 pm
Commented on: 190416

35:05. Pull-ups only 1 strict Rx :( and 49 strict band-assisted. Rx everything else. Usually I feel sore the day after a workout, but I actually started feeling sore when I headed north of 60 strict push-ups. Ouch everywhere.

Comment URL copied!
Mohamed Mounir
April 16th, 2019 at 10:06 pm
Commented on: 190416

37:38 m/183cm/42yrs/94kg RX

3000 WITH AVERAGE 4MIN PER 1000

PULLUPS

15

15

10

10

PUSHUPS

30

25

25

15

5

SQUATS

50

30

30

20

10

10

CRAZY

Comment URL copied!
Stacey Thompkins
April 16th, 2019 at 9:50 pm
Commented on: 190416

M/44/6'2"/185#


Rx'd

35:44...kept all 3 rows just under 4 mins each

Comment URL copied!
Martin Vega
April 16th, 2019 at 9:49 pm
Commented on: 190416

30:08 holy cow that was good

Comment URL copied!
Reymond Kiddoo
April 16th, 2019 at 9:30 pm
Commented on: 190416

38:00 rx

Comment URL copied!
Mark Yates
April 16th, 2019 at 8:56 pm
Commented on: 190416

Scaled to 30 assisted pull ups, 100 push ups (30, 25, 15, 10, 10, 10), 100 squats. Did rows as Rx.

26:10.

Comment URL copied!
Vincent Dahlqvist
April 16th, 2019 at 8:47 pm
Commented on: 190416

34 min Rx

Comment URL copied!
Christopher Robertson
April 16th, 2019 at 7:49 pm
Commented on: 190416

On my 53rd bday..scaled 50 pull ups to kipping, rest RX, 37 min 10 secs

Comment URL copied!
Cliff Hoecker
April 16th, 2019 at 7:47 pm
Commented on: 190416

29:33 RX


M/51/6’0/190

Comment URL copied!
Yura Gorbach
April 16th, 2019 at 6:54 pm
Commented on: 190416

24:50

Comment URL copied!
Tom Perry
April 16th, 2019 at 6:21 pm
Commented on: 190416

57 / 168


as rx'd


27:19

Comment URL copied!
Scott MacArthur
April 16th, 2019 at 6:19 pm
Commented on: 190416

28:58. At home, subbed 1 mile bike for row.

Comment URL copied!
Nicole Deaver
April 16th, 2019 at 5:49 pm
Commented on: 190416

31:16

Subbed bike for row everything else RX.

Squats were unbroken & possibly did extra. Pretty sure I counted 50s & 70s more than once trying to talk to my daughter at the same time. 🤣

Comment URL copied!
Randall T.
April 16th, 2019 at 5:12 pm
Commented on: 190416

26:13

Sub: 1,000-m rows with 800-m runs

Comment URL copied!
Lacey Hulbert
April 16th, 2019 at 4:31 pm
Commented on: 190416

29:29

55 rx push-ups, 45 scaled on knees

Comment URL copied!
Nathan Michael King
April 16th, 2019 at 4:29 pm
Commented on: 190416

31:21 Rx

Comment URL copied!
Mat Pec
April 16th, 2019 at 4:08 pm
Commented on: 190416

29:18 RX

Comment URL copied!
Bruce Becker
April 16th, 2019 at 3:49 pm
Commented on: 190416

Sub:

For time:

Row 1 K

10 rounds 5 pull-ups, 5 strict push-ups, 5 squats

Row 1K

10 rounds of 5 strict push-ups and 5 squats

Row 1K

50 squats


31:56 avg hr 154, max 184

Male 58, 179 lbs

Comment URL copied!
Adriaan Stander
April 16th, 2019 at 4:41 pm

Legit

Comment URL copied!
Cy Azizi
April 16th, 2019 at 3:45 pm
Commented on: 190416

39:22

Comment URL copied!
Hendrik Bünzen
April 16th, 2019 at 3:15 pm
Commented on: 190416

33:57 rx’d

Comment URL copied!
Darren Ward
April 16th, 2019 at 3:12 pm
Commented on: 190416

subbed airdyne for row, .65 M (grossly 3000M), all else as Rx, 26:50.

Comment URL copied!
Jim Rix
April 16th, 2019 at 2:04 pm
Commented on: 190416

Scaled to 25 pull-ups, otherwise rx

21:33*

*forgot to start my timer, so 21:33 after the pull-ups


Rows btwn 99 and 102 strokes, about 63 cals each.

Comment URL copied!
Darryl Gerrard
April 16th, 2019 at 1:35 pm
Commented on: 190416

31:11 maintain a steady row 26/27 strokes/minute, pull-ups were and are a weakness.

Comment URL copied!
Antonio Ivanov
April 16th, 2019 at 1:35 pm
Commented on: 190416

38:58

Comment URL copied!
Michael Arko
April 16th, 2019 at 1:10 pm
Commented on: 190416

40 cals elliptical trainer (level 12) in place of 1000m rows

31 minutes


The timer did not start!! I must have hit the button 2x (start/stop) at the very beginning. I didn't notice this until I was halfway through the 2nd run, and there was no way I was about to do another 50 pull-ups. So the time is based on the TV: started at 8:34 and ended at 9:05.

Comment URL copied!
Danny Bostwick
April 16th, 2019 at 1:05 pm
Commented on: 190416

31:37 Rx

Comment URL copied!
John Clarke
April 16th, 2019 at 12:57 pm
Commented on: 190416

26:08

Comment URL copied!
keven Gaudreault
April 16th, 2019 at 11:45 am
Commented on: 190416

First wod since almost a year of bodybuilding 24:44

Comment URL copied!
Pavel Stas
April 16th, 2019 at 11:27 am
Commented on: 190416

28:31 rx

Comment URL copied!
Todd Green
April 16th, 2019 at 11:14 am
Commented on: 190416

34:14 RX

Comment URL copied!
Dave DeCoste
April 16th, 2019 at 11:03 am
Commented on: 190416

28:38 Rx

Comment URL copied!
Mike Andridge
April 16th, 2019 at 10:28 am
Commented on: 190416

Subbed 3000m on assault bike for row

else as rx

40:33

m/49/175

Comment URL copied!
Sebastien Fitzpatrick
April 16th, 2019 at 10:21 am
Commented on: 190416

34:33 Rx


I’m toast from yesterday..

Comment URL copied!
Corentin curunet
April 16th, 2019 at 8:40 am
Commented on: 190416

31mn05sec RX

Not easy when you do it alone, you want to stop before the end. I should find a partner, in Brest (FR). Good luck to everybody !!

Comment URL copied!
Shakha Gillin
April 16th, 2019 at 5:57 am
Commented on: Hold the Eggs and Butter

I get asked regularly “how many eggs are safe for my child to eat?” It’s no surprise based on the current medical recommendations (which clearly need to be revised).


Here’s a current handout for parents which misinforms them on low fat dairy and restriction on eggs. No wonder people are confused.


https://pediatrics.aappublications.org/content/117/2/544


The AAP and AHA recommend that children over 2 years of age (opt 1 year of age) have nonfat or low-fat milk.

https://pediatrics.aappublications.org/content/117/2/544


This recommendation has always been embarrassing to me. In fact, I inform all my patients (at their 2 year visit) of the current recommendations, and why they don’t make any sense at all. Why they are just wrong. Fats are essential for children. Their developing brains need fat. Fats are needed for hormones. I recommend NOT switching to low fat milk and low fat yogurt. Limit the sugar and processed foods, not the healthy fats. Eat eggs. And butter.

Comment URL copied!
carlos Segnini
April 16th, 2019 at 3:39 am
Commented on: 190416

I have a question about the rowing machine. I keep around 30 spm, but my speed is always low. the fastest I can make is 3min/500m, and that is going at top lungs.

I normally have the damper at high numbers (9-10), because I notice that going lower makes my time even worse.

Any recommendations?


M37, 76kg. Stamina not so bad, I can run 5k in 22mins.

Comment URL copied!
carlos Segnini
April 16th, 2019 at 6:02 am

I just finished as RX (barely) with the horrible time of 46mins, out of which 20 mins were on the rowing machine (6:15, 6:30 & 6:50).

Comment URL copied!
Sebastien Fitzpatrick
April 16th, 2019 at 9:01 am

Check these videos out.


https://www.youtube.com/channel/UCshPuX_lIPyxu0U2iwhhBZg

Comment URL copied!
Adriaan Stander
April 16th, 2019 at 4:37 pm

I had the exact same problem. But I think you have to look at a few videos of Olympic rowers explaing technique and try it for a few days slowly, concentrating on the technique. After that you'll smash 38spm at 6 Damper easy.

Comment URL copied!
Daniel Schwickrath
April 16th, 2019 at 6:49 pm

Check the drag factor. If the rower is very dirty it's like rowing with the damper on 1 even though you have it set on 10 and you won't be able to get any speed. A simple cleaning may be all that's needed. https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-drag-factor

Comment URL copied!
Adam Redfield
April 16th, 2019 at 3:16 am
Commented on: 190416

28:30 RX

Comment URL copied!
Eric O'Connor
April 16th, 2019 at 2:44 am
Commented on: 190416

Rowing: I will have most of my athletes complete the entire distance on each row effort. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is new or is likely to row the initial 1,000 meters in over 5:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort.


Strict Pull-ups: I consider the volume of this movement to be relatively high and made more difficult when following a 1,000-m row. For athletes that can perform strict pull-ups, but the volume of 50 reps is too high, I will reduce the reps to help maintain consistency and range of motion. Another option is to set a time duration to complete pull-ups. For example, I can set a 5 minute timeframe for athletes to attempt to complete the 50 reps. For athletes that cannot perform strict pull-ups, I will modify the movement to a band-assisted variation today. The prescription of this movement modification is a change-up from the previous two pull-up workouts. In rare instances, where band assistance does not allow the athlete to achieve full range of motion, I will modify the movement to a banded lat pulldown.


Push-ups: I consider the volume of this movement to be relatively high. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps to help maintain consistency or give a 5-minute timeframe to attempt to complete the 100 reps. For athletes that cannot perform push-ups, I will have them perform push-ups with a band attached to a pull-up bar and the looped just above the hips or perform push-ups from the knees today.


Air Squat: I will have nearly all of my athletes perform this exercise as prescribed. I will reduce reps for athletes where the volume is too demanding and still focus on achieving the best mechanics possible through a large range of motion. In some special situations, I may reduce the range of motion or squat to a target to keep mechanics sound.


Workout Modification: I will likely need to modify this workout in my group classes due to rower availability. A partner variation will be my first option, performed as follows:

Partner 1 completes a 1,000-m row while partner 2 performs as many strict pull-ups as possible. When the row is finished the partners switch movements. Athletes will continue in the same fashion for the push-ups and the air squats. I will advise athletes to not exceed the prescribed rep range on any of the gymnastics elements.

Comment URL copied!
Juan Acevedo
April 16th, 2019 at 2:36 am
Commented on: 190416

Intended Stimulus

This is a chipper with no place to hide. Your stamina in the gymnastics movements will be greatly challenged. That is where you should focus your effort today. Set yourself properly so that you can keep the movement strict and controlled, and so that you can keep moving. This means you will need to moderate your effort on the rower. The difference between a 3:40 1K row and 4:00 1K row, is just 20 seconds, but the first will destroy you and the second one won't. Those 20 seconds will be lost in the subsequent pull ups immediately, slowing down the gymnastics too much. Today let's really prioritize the stamina aspect of the gymnastics movements, push it there. One line of thought is to break up your sets more conservatively than you think you should, and to keep yourself accountable to a very short rest time. Athletes modifying movements should aim to preserve a large volume of reps. We want a strict chipper with 3000 meters of rowing thrown in the mix. Chip, chip, chip away!

.

Option 1



For time:

1,000-m row

50 strict banded pull-ups

1,000-m row

50 rack push-ups

50 plate push-ups

1,000-m row

150 squats





Option 2



For time:

800-m row

40 box pull-ups

800-m row

80 box push-ups

800-m row

120 squats

Comment URL copied!
Katina Thornton
April 16th, 2019 at 2:09 am
Commented on: Hold the Eggs and Butter

This article points out that thirty-five years ago most physicians were not comfortable with preventative medicine, leaving the individual to make up their own minds about a change in diet. Hmm, seems not much has changed.

Comment URL copied!
AJ Rutherford
April 16th, 2019 at 2:07 am
Commented on: 190416

took me 34:34. I had to do the pull-ups in sets of 3 and 2. I used the cage (all the alternate grips) rotating through each one. I did the pushups in 25/25 then sets of 10 until completion. I did all 150 body squats in 1 set. Wow...brutal.

Comment URL copied!
Daniel Gossman
April 16th, 2019 at 1:12 am
Commented on: 190416

50 strict pull-ups after 9 legless rope climbs the day before? That’s gonna be rough.

Comment URL copied!
Bruce Becker
April 16th, 2019 at 1:07 am
Commented on: 190416

Scaled version for us dinosaurs? 58 yo

Comment URL copied!
Nate Gordon
April 16th, 2019 at 1:46 am

You could scale the workout in half, 500m row, 25 pull ups, 50 push ups and 75 squats. You could sub band pull ups, kipping pull ups or ring rows for the pull ups, incline push ups for the push ups and bar assisted squats for the squats. You could change the rep scheme for the pull ups to sets of 5, the push ups to sets of 10 and the squats to sets of 15 and do one 500 or 1000 meter row before and after the pull ups, push ups and squats.


It really depends how long you have been working out, what workouts you have been doing prior and the duration and intensity of your workouts.

Comment URL copied!
Eric O'Connor
April 16th, 2019 at 2:50 am

Hey Bruce, Nate has some good thoughts here. I put some scaling suggestions a few posts down if you are looking for some other options.

Comment URL copied!
Bruce Becker
April 16th, 2019 at 1:04 am
Commented on: 190416

Well, that’s gonna take awhile on my 58 yo bones

Comment URL copied!
Steven Thunander
April 16th, 2019 at 12:43 am
Commented on: 190416

Globo scale: As Rxed. Hand Release Pushups and prisoner squats (no swinging of the arms to assist the squat). If no rower, run 800 meters per row (track, outside or treadmill with slight incline). For an additional challenge use,the new Army Combat Fitness Test standards for the pushups.

Comment URL copied!
Fabio Calosso
May 9th, 2019 at 12:41 pm

800m run 31,24"

Comment URL copied!
Mike Andridge
April 16th, 2019 at 12:12 am
Commented on: 190416

What is an assault bike equivalent for the row?

Thanks

Comment URL copied!
Stacey Thompkins
April 16th, 2019 at 12:38 am

Hey Mike the 5000m row sub was 300 cals on the AB so I'd say 60 cals

Comment URL copied!
Eric O'Connor
April 16th, 2019 at 2:47 am

Hi Mike, I like the suggestion from Stacey. If you are looking to keep the counting as meters, I usually have men do 3x the distance on the assault bike and the women do 2.5x the distance. So 3000m/2500m per 1,000m effort today is what I might recommend.

Comment URL copied!
Mike Andridge
April 16th, 2019 at 10:27 am

Thanks. I subbed 3000m on AB for row, which equaled

47/44/44 cal. Thought about the 60 cal, but the 3000m was good:)

Comment URL copied!
Chris Sinagoga
April 16th, 2019 at 12:06 am
Commented on: 190416

Champions Club Scaling Notes


RANT:

This is Just A Workout if I’ve ever seen one. And if I remember correctly, the version of this came up early in January without the rowing. Just come out of it alive, I say.


I SHOULD TRY THIS RX’D IF: I can finish the pull-ups and push-ups in sets of 5, and have a half hour to devote to a workout


ORGANIC SCALES:

Strength — slow squats and push-ups down, and decrease the rowing distance into more of a sprint

Stamina — I mean, if this really isn’t enough for you, you could do all 3k of the row last

Endurance — 5 strict pull-ups, 10 push-ups, 15 squats, 100m on the row. Amrap in 20 minutes or so

Flexibility — lower on squats, ring/deficit push-ups.


NEUROLOGICAL SCALES:

Coordination — kipping pull-ups, focus on the fall back of the row

Accuracy — keep rowing splits even, hit same ROM spot for pull-up, push-up, squat

Agility — the Cindy-style endurance scale above would be good for agility also

Balance — slow squats, push-ups on rings, running instead of rowing focusing on a fall


GROUP VERSION: 400-800m run, split up pull-ups and push-ups however strategized (Ricky Reps on pull-ups), and squats done as rx’d before last run


WARMUP:

L-sit — because Coach says

Jump rope — always and running prep

[insert thing you suck at]

[insert thing you suck at]



GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Tough but hard to hit at a really high intensity unless scaled

Comment URL copied!