Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats
Post rounds completed to comments.
Compare to 140906.
Scaling:
If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
5 push-ups
10 squats
Comments on 221122
46 Comments
14 rounds Rx
M/30/6’1”/195lbs
6 rounds + swim. Swam in lake. Distance may have been greater than 50yd. 2 turn arounds without a wall to kick off. 😂 I did this workout right after 10 rounds of 100m SWIM SPRINTS rest 2 min. Between rounds. So triceps were smoked!
14 rounds + 20 cal row
instead swimming -> 20 cal row
subbed 15 calories on airbike for swimming
14 rounds + 2 reps
Modified:
--
AMRAP in 30 minutes of:
25 DB SDLHP @ 2x 7,5 kg DB
10 push-ups
15 squats
> 11 rounds.
--
Peace.
16 rounds (beginner, 2-Dec-2022)
Sub 250m row...12 rounds even, had 0:17 left
Modified
run 1min
10 pushups
15 squats
16rds +1min run.
M/36/6’/180#
Subbed 250m row
15+8 push-ups
Requiéscat in pace.
12 rounds 40 min
Substitute Assault bike for swim
M/41
14 rnds + 10cals
Rx
14rds + 50yd swim (finished 15th rd at 30:55)
Unbroken on push-ups and squats
RIP Sgt. Henderson
200 mt ski erg
10 pu
15 sq
18 rounds + 67 mt
17+200m
assault bike.
600m each round
50meter swim
10 pushups hand release
6/6 Pistols
12 Rounds + 50 Meter swim
13 rounds even, last was 14 even with same 250 row sub for swim. Not bad, just got over flu.
WARM-UP
2' obliques opener
1' pec hell
1' VMO opener
AMRAP 2
5 snow angels
5 Mckenzie push-ups
10 seated leg raises
10 tib raises
2 rounds :
250m ski
10 push-ups
5 SB squats
5 cals ski
5 push-ups
5 SB squats (50kg)
WOD Rocket (modified)
AMRAP 30
150m ski erg
10 push-ups
10 SB squats 50kg
17 rounds + 120m
COOL-DOWN
200m SB carry 50kg
RIP ROCKET
13 rounds + 50 yd swim Rx
RIP Rocket
M/29/6’1’/200lbs
15cAl assault for swim
13+ 17
Traveled yesterday, did this today, Wed 11/23
Hotel gym no pool
subbed 1 min rowing (- 250m*)
15 rounds +150m
*Broken PM5 only worked part-time.
Did it again, swimming, Sunday 11/27
10 rds + 20m
I think I should work on swimming.
30min: 17+ 1min Echo Bike
1min Echo Bike
10 Pushups
15 Sqt
9 rounds + 50 yard swim. Rx
Outstanding!
Realmente disfrutamos del aprendizaje en este fin de semana de Level2 Bogotá. La calidad y vocación con la que Carlos nos guió en la didáctica de este seminario es insuperable, superlativa. Con alegría y responsabilidad a continuar transformando vidas, un paso (o rep?..) a la vez ;)
30AMRAP:
@0.25mi bike, 10 push ups, 15 air squats
17 rounds+ 0.19mi
Fresh bike was about 0.3mi in a minute (not terribly accurate)
M/30s/225lbs
Son(15)
@300m row, 10 push ups, 15 air squats
14 rounds
Fresh row about 330m(think this one over counts)
RIP Sgt. Henderson.
Rx’d: 12 rds + 50 yds.
50 degrees in the pool. That sucked.
Did rower, no pool- 1 min on rower each round
12 rds
Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.
15 rounds rx in 29:45
140906: 250m rows vice swims, 14 rnds + 250m
Peace to Rocket’s family.
8 rounds.
subbed run instead of swim and only did 20 minutes
M/48/6'2"/180#
Sub'd AB cals for swim got 12+ cals each round the rest as rx'd
15 rds + 6 cals
Subbed 1min Airbike focusing on pulling with the arms
15+25 Rds
14 rounds + 10 push-ups
15 +200m Used rower strapped to squat rack as a ski erg did 200m per. The PU were really hard today not sure why, had to break 6,4 most rounds
Afternoon 11 rounds Used 24kg KB 5 single hand swings per hand, 8 hand release PU, and 10 air squats in 15 min.
scaled to 250 meter row
17 rounds even
Nice Job!
14 r +200m
250 ski erg
10 push ups
15 squats
LV2 BOGOTA 🥰🎈 UNA DE LAS EXPERIENCIAS MAS BELLAS DE MI VIDA !
250m row
13 rds
RIP Rocket
scaled to
30 min amrap
1 min assault bike==530'ish meters
10 push ups
15 sqts
13 rnds at the buzzer
m/52/175
14 rounds bike 1 min instead of swim
Globo wod: 50 yard swim can be subbed for 150m ski erg ( first choice if you have one), 250m row, 200m run, or 12 calories assault/echo bike.
I think the pic from the L2 class in Atascadero wasn’t the right one? Do I have the dates wrong? Lol
The best decision!!! Loved Spencer and Tefy and all their knowledge at the Level 2 in Corpus Christi! Taking all I learned back to my affiliate to change some lives!
Champions Club Scaling Notes
RANT
WORKOUT THEMES
SHORT MEDIUM LONG
LIGHT
MEDIUM
HEAVY
IT'S NOVEMBER IN MICHIGAN SCALE
Do Cindy instead
I WANT TO SIMULATE SOME KIND OF SWIM SCALE
AMRAP in 30 minutes of:
Run 200 meters
10 push-ups
15 squats
*both push-ups and squats have to be done holding your breath
STAMINA SCALE
5 rounds of:
2:00 swim
2:00 push-ups
2:00 squats
MY STUFF
Did 4 rounds of the I WANT TO SIMULATE SOME KIND OF SWIM SCALE and then tested out a version of the Thanksgiving workout
GENERAL FEAR LEVEL: 7
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim 1- min on Assault Air Runner,1-min on rower,1- min on Assault bike (switched off each rd.)
5 push-ups
10 squats
9rds+9
I think most of us are going to be subbing the swim