Sunday

220529

Workout of the Day

23

5 rounds for time of:

Swim 200 meters
Rest 2 minutes

Post total time to comments.
Compare to 180331.


Scaling:
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option:
5 rounds for time of:
Swim 150 meters
Rest 2 minutes

Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes

Comments on 220529

21 Comments

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Leonel Manzilla
August 4th, 2022 at 1:16 am
Commented on: 220529

Run

.92

.87

.82

.76

.71

Km

1 3 5 against wind

Male 24y175cm84kg

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Blas Raventos
July 31st, 2022 at 9:58 pm
Commented on: 220529

Sin pile hice 5 RXT de 700m corriendo 2 min rest. Termine en 21:44 . Eso es menos 3 min por vuelta promedio.


Antes del wod hice un warm up paea sentadillas y completé 50 back squat con 60kg x tiempo. Es un desafío para los domingos que propuso Josh Bridges. Cada domingo agregamos un ppco de peso siempre que hayamos metido el anterior abajo de 5 min totales. No tomé el tiempo pero fue rápido lo completé en 3 sets. 25-15-10.

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Jeff Chalfant
June 19th, 2022 at 9:28 pm
Commented on: 220529

Ran instead. Skin would hate the water right now. Nose breathing only except for :30 during rest #3 and less than :05 during interval #5 when my concentration wavered.

.35/.41/.42/.37/.35+ not sure about the last distance but the ones in the .4’s were downhill slightly. 2.3 miles including walking according to Runtastic app. Nose hates breathing about as much as chlorine!



185#43%176cm

(edited)
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Christian Simpson
June 14th, 2022 at 8:54 pm
Commented on: 220529

Made this up...open lake swim ~500m, untimed ✅

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Manchild Manchild
June 7th, 2022 at 5:25 pm
Commented on: 220529

sets of 12 burpee-pullups


13:41


(13:19 4 years ago)

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Braxton Glass
June 6th, 2022 at 10:34 pm
Commented on: 220529

58 yo m 5’5” 153lbs


Beginner Option:

5 rounds for time of:

Swim 100 meters

Rest 2 minutes


abt 29 min

(edited)
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Gavin Christensen
June 2nd, 2022 at 4:05 am
Commented on: 220529

3 RFT of:

swim 125 meters

rest 2 minutes


4:12, 4:08, 3:51. Total = 16:10.

(edited)
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Lincoln Kerger
June 1st, 2022 at 10:28 pm
Commented on: 220529

Made this up on 220601

Intermediate scale

5 RFT

Swim 150m

Rest 2 minutes

22:05 total

Splits were - 2:50, 2:47, 2:52, 2:49, 2:47


All front crawl (a.k.a. freestyle to the majority). Did an extra 150m of breast afterward for a cool 900m total. Only 2nd time I have swam since April 2019. This was real ugly for me - one of those skills/exercises that you not only lose specific conditioning for quickly, but technique proficiency as well. Gotta get back in the water more!

(edited)
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Greg Fairbanks
June 1st, 2022 at 8:07 pm
Commented on: 220529

Sub'd 5 rds of rowing 250m, reduced rest time

Concept2 res. 10, 250m

rest 1 min


9:29


1 min was BARELY enough to bring breathing back to normal-ish. I picked a good interval for the workout.

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Troy Bruun
May 30th, 2022 at 7:13 pm
Commented on: 220529

Completed on 5-29


5rds

1min Swim (~50m)

2min Rest


Ore-be-gone pit water was very cold!

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Randy Crooker
May 29th, 2022 at 11:27 pm
Commented on: 220529

Sub 800m run

26:34 including rest

3:37, 3:43, 3:44, 3:48, 3:42

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Geoff Mire
May 29th, 2022 at 8:51 pm
Commented on: 220529

Been a while since I swam. RX: 2:40, 2:40, 2:43, 2:45, 2:41. 23:29 total including 2min rest after round 5. yard pool not meters but I did wear a drag suit.

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Chris Meldrum
May 29th, 2022 at 6:13 pm
Commented on: 220529

Scaled to Swim 100 yards each round.  Time – 21:45. 


Well I still suck at swimming.  2 laps each round was plenty.  Round times were:  2:45 / 2:35 / 2:45 / 2:50 / 2:50, and they all felt about the same, so it seems to be a technique problem more than a fitness problem.  I’d probably get better if I did it more than once a year, but oh well.


49m/5'10"/180

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Coastie Nick
May 29th, 2022 at 5:38 pm
Commented on: 220529

Rx’d: 39:46 total with rests.

Short pool, lots of turns. Best 200m was probably 6:00, worst was probably around 6:40.

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Mark Yates
May 29th, 2022 at 3:09 pm
Commented on: 220529

Positive COVID test yesterday and some symptoms, so... Hopefully it will be brief and mild.

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Antonio Alves
May 29th, 2022 at 2:41 pm
Commented on: 220529

Modified:

--

Morning:

5 rounds for time of:

Run 400 meters

Rest 1 minute

1'32'' / 1'32'' / 1'34'' / 1'33'' / 1'31''

-

Later:

5 rounds for time of:

20 DB SDLHP @ 2x 12,5 KG DB

Rest 1 minute

Total time: 8'28''

--

Peace.

(edited)
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Charles Meyers
May 29th, 2022 at 1:58 pm
Commented on: 220529

5 rounds for time of:

row 500 meters 2:30-221-225-2:19.5-2:14.5

Rest 2 minutes

Post total time to comments.

Compare to 180331.

(edited)
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Jonathan Elmore
May 29th, 2022 at 1:22 pm
Commented on: 220529

Subbed 2 round of all 3

800m Ski Erg (upright rower) 3:31,3:28

800m Run 3:24, 3:38

1mile Echo 2:20, 2:27

rested around 1:30

Total 28:50

Redid 5 hours later same scale with 2 min planks instead of rest

3:37, 3;33

4:07, 4:10

2:30, 2:35

Total 40:10

(edited)
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Fabian Delaflor
May 29th, 2022 at 1:16 pm
Commented on: 220529

4 rounds of

400 m run: 2:22 | 2:20 | 2:23 | 2:14

2’ plank hold

18:15

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Michael Arko
May 29th, 2022 at 12:32 pm
Commented on: 220529

Subbed row 800m

3:14.1

3:20.4

3:16.5

3:14.3

3:17.8

+4 x 2min

24:23.1

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Chris Sinagoga
May 29th, 2022 at 1:34 am
Commented on: 220529

Champions Club Scaling Notes


RANT

I keep telling the swimmers at our gym that it's much easier to breathe when you swim with your head above water the whole time. They don't seem ot be paying me any mind for some reason.


WORKOUT THEMES

Medium output followed by medium rest. Keeping impact low. Monostructural.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


SCALING FOR LIMITING FACTORS

I Don't Have a Pool - do any kind of workout that involves a work and rest period, with the rest shorter than the work

I Want to Mimic the Breathing Factor - AMRAP in 15 minutes of: 20 squats, 10 push-ups. You can only work while holding your breath

I Want to Mimic the Strength Factor - Spend 10 minutes holding a rigid plank position (top of push-up). Every time you come down do 50 squats and 20 pull-ups.


MY STUFF

4 rounds, run 400m, 3-point plank for time it took to run. 14:35


GENERAL FEAR LEVEL: ?

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