Modified Murph WOD (using bodyweight and the Airdyne)
2.5 miles on Airdyne 100 pull ups 200 push ups 300 squats 2.5 miles on Airdyne
Time ~34:30.
Notes: I’m really liking these types of workouts for my conditioning. Just straight SS cardio is not my cup of tea these days, and I feel like I’m getting leaner and stronger from this type of training and still keeping my conditioning high. Definitely easier than a true Murph with miles runs as bookends and a weight vest, but still gets the job done. I’m doing weight vest work with each strength day, so didn’t feel like putting it on again today.
Tomorrow’s my off day, so I’ll probably get a bit of evening work in (100 reps of a couple things). Did 100 reverse curls and 100 pull aparts last night, but didn’t log it. (well, I guess I just did).
100 KB shrugs 100 lat raises 100 band pull aparts 100 KB hammer curls 100 band push downs Mobility
Notes: I’m too lazy to do these after my main workouts, so this has been a good way to get in some extra light work. I like to mix in mobility here, and stick with light weights. Put on some music, grab a beverage, and head to the garage to wind down after work.
Barbell work Back Squats: sets of 10 at: 115, 155, 205, 255 lbs
Shrug/row hybrid: 3x15 @ 155 lbs Knees to elbow on rings: 3x10
Weight vest circuit (30 lb vest): 105 push ups 105 squats 25 pull ups on rings
Notes: Woke up a bit later than planned, so was still shaking the cobwebs in the morning. That meant the 255 lbs felt much heavier than usual. I’ve noticed that the higher volume with BW and weight vest means the heaviest set is feeling a bit heavier as well. I’m fine with that, but just an observation. I know these circuit-style training sessions with a vest are not meant to optimize top-end strength, but I do feel strong and my conditioning is pretty. good these days.
Murph WOD modified: 2.5 miles on Airdyne 100 pull ups 200 push ups 300 squats 2.5 miles on Airdyne
Time ?? (my timer didn’t start)
Notes: I really like this type of training. I feel like I’m seeing better overall results compared to doing strict conditioning like I had done in the past. Also, way more fun. I’m thinking of different variations of this:
(keeping Airdyne the same):
Alternative option 1:
100 inverted rows
200 ring dips
300 swings
Alternative option 2:
100 burpees
200 swings
300 push ups
Right on. It’s not surprising that most folks don’t take it up. It goes against the grain of how most people learn to lift: divide up your training days into body parts and follow traditional rep schemes. Also, many can’t do high rep bodyweight work so they discard at as unnecessary, while their belly hangs over their jeans as they talk about curls and benching.
Notes: Bee doing something like this most days of the week, but typically haven’t been logging it. Keeping everything light here and just go for the reps.
10 miles on Airdyne 100 ring dips 100 inverted ring rows 100 KB swings (36 kg bell)
Time ~44 minutes
Done as 4 rounds: 2.5 mile airdyne, 25 each of the other moves
Notes: Got in a bit extra on the Airdyne today, and scaled back the strength/endurance work. Probably need to mix in a conditioning-only day soon. Maybe I’ll go for a run this Wednesday.
Transition to: 3x7 standing ab wheels 3x10 KB snatches (22 kg bell)
Weight vest circuit (wearing 30 lb vest): 5x10 OPH at 95 lbs 5x6 ring pull ups 5x5 TB DL @ 275 lbs
Notes: Tough one today. Heaving two big lifts (OHP and TBDL) in the circuit makes it a lot more challenging compared to push ups, dips, BW squats, etc…
Weight vest work: 150 suspended ring push ups 75 pull ups 10 50-yard Farmer’s walks (holding 22 kg bells)
2.5 miles Airdyne (7:11)
Notes: Really did not feel like working out, but who cares about feelings. Was dragging a bit so opted for my favorite: Airdyne work plus weight vest combo.
As I’ve shifted more to these types of workouts, I’ve really leaned out. I’m back down to my fighting weight (low 170’s), but my top end strength is not as high as it was last summer when I was mid 180’s (as expected). But I feel much better and have lost any semblance of pandemic bloat I had in my “before” picture of the T-ransformation.
60 minute bike ride. Mix of city roads, dirt trails, and everything in between.
Notes: Got me a new bike this week. Spent the last couple of days putting it together and fine tuning everything (shout out to my neighbor for his help). It’s a single speed, rigid frame mountain bike that’s kind of a jack of all trades, and handles trails and pavement. I gotta say: this was much more fun than my Airdyne.
