For time:
30 Box jump, 24 inch box *90 step-ups to a 10" Box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood * 12kg
Walking Lunge, 30 steps
30 Knees to elbows *knees to chest
30 Push press, 45 pounds *30#
30 Back extensions
30 Wall ball shots, 20 pound ball *24# thrusters
30 Burpees
50 Double unders *tuck jumps
Results
46:35
Splits:
5:18 - stepups
3:05 - jumping pull-ups
2:07 - KB swings
2:33 - lunges
5:48 - kte
3:44 - back extensions
4:41 - push-press
9:07 - thrusters - started w/ wall ball, switched to thrusters - had to find a bar, had to move outside - most of this is transition time.
7:58 - burpees
2:12 - tuck jumps
Max had the exercises listed on a white board - in the wrong order - which is why the push-press and back extensions are reversed. Push press into thrusters was no fun :(
I actually feel pretty good about this workout over-all. There are clearly a few areas that need some work, though: Box jumps, KTE, push press, thrusters/wallball and burpees all have plenty of room for improvement. I wish i had taken a second to look at how much time had elapsed before i actually started doing the thrusters for real. I'd say that a good 3-4 minutes of that (at least) is transition time.
The burpees were slow, but I was trying to put a lot of focus on form. I'm not sure how, but my first 10 took 3 minutes. I guess my transition time was longer than I thought. I'm still having trouble jumping into the pushup position ... my feet don't really know how to catch me, yet, but I am pretty reliably able to jump my feet from the pushup position to between my hands now, which has been a goal of mine.
I'm a little ambivalent about only having done 30 instead of 50 of each exercise. A lot like the ride from this past weekend. The main reason i chose to do 30 instead of 50 was to try to keep my complete workout time under an hour. I feel like i could have made it through 50 of each exercise, but it would have been much less of a metcon and much more of a slog, and it would have taken a lot longer than 46:35. I certainly still got plenty of work done, and I am sure i will be feeling it all tomorrow.
2 comments:
I think your volume choices are smart. 45 min is a good amount of time to spend on this. It only becomes worth is to really spend 1+ hours on this once you are just so close to getting it RX, that you just have to have it, no matter what. You will get there. Slow, steady, consistent wins this race.
Thanks Max :) , today I'm sure that 30 was the right choice - it's just hard, in the moment, to feel that doing fewer reps isn't somehow chickening out. But using the goal of a 45 - 50 minute workout - I knew that if i did all 50 of all exercises I'd take much much longer than that, and that made it easier to feel good about scaling.
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