Tuesday

221122

Workout of the Day

39

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

42 Comments

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medic inc
December 6th, 2022 at 2:30 am
Commented on: 221122

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Douglas London
December 3rd, 2022 at 9:27 pm
Commented on: 221122

16 rounds (beginner, 2-Dec-2022)

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Christian Simpson
November 30th, 2022 at 10:40 pm
Commented on: 221122

Sub 250m row...12 rounds even, had 0:17 left

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Brian Hines
November 30th, 2022 at 3:27 pm
Commented on: 221122

Modified

run 1min

10 pushups

15 squats


16rds +1min run.

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Ralph Keeley
November 28th, 2022 at 3:38 am
Commented on: 221122

M/36/6’/180#


Subbed 250m row

15+8 push-ups


Requiéscat in pace.

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Pavel Lyubanskiy
November 26th, 2022 at 7:34 pm
Commented on: 221122

12 rounds 40 min

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Julian Fernandez
November 26th, 2022 at 1:28 pm
Commented on: 221122

Substitute Assault bike for swim

M/41

14 rnds + 10cals

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Lincoln Kerger
November 25th, 2022 at 5:24 pm
Commented on: 221122

Rx

14rds + 50yd swim (finished 15th rd at 30:55)

Unbroken on push-ups and squats


RIP Sgt. Henderson

(edited)
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Giuseppe Petrillo
November 25th, 2022 at 3:09 am
Commented on: 221122

200 mt ski erg

10 pu

15 sq

18 rounds + 67 mt

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jean vergnaud
November 24th, 2022 at 9:57 am
Commented on: 221122

17+200m

assault bike.

600m each round

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Patrick Doyle
November 23rd, 2022 at 4:53 pm
Commented on: 221122

50meter swim

10 pushups hand release

6/6 Pistols

12 Rounds + 50 Meter swim

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Az Native
November 23rd, 2022 at 4:34 pm
Commented on: 221122

13 rounds even, last was 14 even with same 250 row sub for swim. Not bad, just got over flu.

(edited)
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Honoré Boone
November 23rd, 2022 at 3:23 pm
Commented on: 221122

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

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Brett Eckles
November 23rd, 2022 at 3:15 pm
Commented on: 221122

13 rounds + 50 yd swim Rx


RIP Rocket


M/29/6’1’/200lbs

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Vanessa Miller
November 23rd, 2022 at 3:01 pm
Commented on: 221122

15cAl assault for swim

13+ 17

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Michael Arko
November 23rd, 2022 at 2:23 pm
Commented on: 221122

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.

(edited)
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Troy Bruun
November 23rd, 2022 at 1:55 am
Commented on: 221122

30min: 17+ 1min Echo Bike


1min Echo Bike

10 Pushups

15 Sqt

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Shane Azizi
November 23rd, 2022 at 1:14 am
Commented on: 221122

9 rounds + 50 yard swim. Rx

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Juan Villanueva
November 23rd, 2022 at 12:23 am
Commented on: Course Photos | Nov. 14-20, 2022

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 ;)

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Sam K
November 22nd, 2022 at 10:48 pm
Commented on: 221122

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)

(edited)
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Coastie Nick
November 22nd, 2022 at 10:18 pm
Commented on: 221122

RIP Sgt. Henderson.


Rx’d: 12 rds + 50 yds.


50 degrees in the pool. That sucked.

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Anthony Boster
November 22nd, 2022 at 6:36 pm
Commented on: 221122

Did rower, no pool- 1 min on rower each round


12 rds

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Jim Rix
November 22nd, 2022 at 6:21 pm
Commented on: 221122

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.

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Jim Rix
November 22nd, 2022 at 6:19 pm
Commented on: 221122

15 rounds rx in 29:45


140906: 250m rows vice swims, 14 rnds + 250m


Peace to Rocket’s family.

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Kobe Breazeale
November 22nd, 2022 at 5:46 pm
Commented on: 221122

8 rounds.


subbed run instead of swim and only did 20 minutes

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Stacey Thompkins
November 22nd, 2022 at 5:07 pm
Commented on: 221122

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

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Lee Robinson
November 22nd, 2022 at 5:05 pm
Commented on: 221122

Subbed 1min Airbike focusing on pulling with the arms


15+25 Rds

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Luis Oliveira
November 22nd, 2022 at 3:53 pm
Commented on: 221122

14 rounds + 10 push-ups

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Jonathan Elmore
November 22nd, 2022 at 3:46 pm
Commented on: 221122

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.

(edited)
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Steve Day
November 22nd, 2022 at 3:05 pm
Commented on: 221122

scaled to 250 meter row


17 rounds even

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Jonathan Elmore
November 22nd, 2022 at 3:47 pm

Nice Job!

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Dieter Block
November 22nd, 2022 at 1:38 pm
Commented on: 221122

14 r +200m

250 ski erg

10 push ups

15 squats







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Franklin Perez Azcona
November 22nd, 2022 at 1:12 pm
Commented on: Course Photos | Nov. 14-20, 2022

LV2 BOGOTA 🥰🎈 UNA DE LAS EXPERIENCIAS MAS BELLAS DE MI VIDA !

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Matt Lee
November 22nd, 2022 at 11:47 am
Commented on: 221122

250m row

13 rds

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Mike Andridge
November 22nd, 2022 at 11:34 am
Commented on: 221122

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

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g m
November 22nd, 2022 at 6:09 am
Commented on: 221122

14 rounds bike 1 min instead of swim

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Steven Thunander
November 22nd, 2022 at 3:56 am
Commented on: 221122

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.

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Eryn Tsudama
November 22nd, 2022 at 2:17 am
Commented on: Course Photos | Nov. 14-20, 2022

I think the pic from the L2 class in Atascadero wasn’t the right one? Do I have the dates wrong? Lol

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Marsha Setliff
November 22nd, 2022 at 2:05 am
Commented on: Course Photos | Nov. 14-20, 2022

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!

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Chris Sinagoga
November 22nd, 2022 at 1:35 am
Commented on: 221122

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

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Charles Meyers
November 22nd, 2022 at 1:11 am
Commented on: 221122

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

(edited)
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Jonathan Elmore
November 22nd, 2022 at 1:06 am
Commented on: 221122

I think most of us are going to be subbing the swim

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