Metcon I
From Josh Bridges
5 Rounds for Time:
20 Cal Bike
10 Devil’s Press, 2x40lb DB
Split: 21:10
Then, straight into:
Metcon II
From crossfit_workout_89
7 Rounds with 2x40 lb dumbbells:
5 DB Deads
5 DB Burpees
5 DB Shoulder to Overhead
5 Devil’s Press
1:00 Rest Between Rounds (No Rest)
35:00 Cap, 4 Rounds, 491 Total Cals, 161 BPM
Comments: Very stressful day yesterday at work. Ended up having to work until almost midnight. Woke up on 5 hours of sleep and did this. Just went straight from one into the other. Wanted to get 7 rounds on the second one but ran out of time. Brutal workout…
Thanks man. Had a PITA meeting this morning too and was really glad that I did that beforehand. On the morning of (possibly) the most challenging meeting of my career, it felt good to have done something even harder already that morning.
Assault Bike Sprints
5 Rounds:
0:30 Sprint
1:30 Easy Pace/Recovery
10:00, 120 Cals, 149 BPM, Best Sprint = 22 Cals
LF Back Extensions
12x130
12x130
12x130
HS IL Low Row
15x70 Per Arm
15x70
15x70
LF Lat Pull-down
15x120
15x120
15x120
HS IL High Row
10x90 PS
10x90
10x90
Rope Curls
10x40
10x40
10x40
SS
Cable Bar Pull-downs
10x53
10x53
10x53
LF Bicep Curl
8x45
8x45
8x45
SS
Chins
8
8
8
39:00, 372 Cals, 127 BPM
Bike Cool Down
10:00, 107 Cals, 131 BPM
Comments: Good session for being exhausted. One of my Murph buddies sent me an IG post about a brutal looking Assault Bike workout. I saw that in the parking lot before going in so figured, what the heck. Let’s do something similar. That guy was getting almost 25 calories in 25 seconds though so I have a long way to go. Ha ha… I had forgotten that everyone does back/biceps on Friday so wasn’t able to superset much as most of the machines were taken. Still got a good session in.
Those sprints on the assault bikes are brutal. Another one that will kick your ass is the rower. I honestly thought I about killed myself doing an all out one minute sprint on my rower. Haha.
That was a nice pull day Trent! Definitely some quality sets in there.
SS
Push-ups (Just get to 10 with Rest Pauses if neeed)
10
10
10
58:00, 509 Cals, 119 BPM
Comments: Plenty of good food and pool beers yesterday. Slept in some and got the gym around 8:00AM this morning. Still got a good session in. Definitely destroyed the triceps. Mission accomplished.
On your Assault Bike sprints, I noticed you did 5 rounds at 30 secs/1:30. What is your upper limit on the number of rounds you perform? I broke my mold last week and did 3:00/:30 3 rounds (to start). I will do this twice a week, but how many rounds do you set as a imit. I am looking for ideas. I know when I do the Tabata I would top out at 5:00 warm-up :20/:10 x10 and then a 5:00 cool down. I think I read that was the approach used in the original Tabata approach. Thank you.
I usually keep the interval work to around 10:00 - 15:00 total. The reason (for me) is that I’m doing it for either a warmup or cool down. For a stand-alone conditioning session I shoot for 30:00 - 45:00 of sustained activity. Sometimes longer. For some reason, though, I don’t usually do interval work on those longer cardio/conditioning sessions. I have no explanation for why except for, perhaps, I prefer continuous effort to interval work for longer workouts. That effort might be at a low, medium or high intensity (or combination of those) but I usually try not to rest unless absolutely necessary.
I’m sure there are some benefits to doing the interval work though, but I’m not sure what the optimal time range is.
Thanks Shane. At some point I’ll probably stop mentioning pool/beach beers as it is just a part of life this time of year. This weekend I was thinking about the contrast between where we used to live (in Raleigh) and here. Up in Raleigh it seemed like a lot of people didn’t drink that much. Here, I can only think of one person that I know who doesn’t drink. And everyone else drinks almost on a daily basis. The weekends are even crazier as typically you are having a few beers at the pool or the beach, then going to someone’s house or out to a bar or event in the evening and having more. Shoot, last Thursday evening we had our daughter’s end of season soccer team party at the pool. Literally every parent showed up with a cooler with at least a few beers. Most people didn’t leave until 9:00PM, on a week night. It’s just a big part of life here I guess…
