You know the drill. 30 minutes or more of rowing, running, swimming, biking, or sprinting. 30/30 intervals would work as well.
Congrats to Bruce over at Paper Street on his 4:30 FRAN!
WATCH
and thanks to Rookie from Creative for bringing the dip bar!
here we are working thru the 4 x 75% front squats
165lbs
181lbs
181lbs
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rookie bowed out at 185 lbs on front squat..3/16/09
ReplyDeletepartial "ironman"
ReplyDelete1 round plus a second round thru the jump rope. 40 minutes and ran out of time.
"ironman" = 3 rounds of:
500m row @ < 2:00 pace
400m run
300m sprints (6 x 50m, walk back to start and immediately go again)
200 jump rope
100 = 20 wall ball, 20 slams, 20 pushups, 20 ma weighted situps @ 35, 20 swings @ 35
Good God! So a full "ironman" would take around 2 hours I'm guessing. That's 6 or 7 times my normal time domain! You must be a self hater :)
ReplyDeleteWell, maybe more like 80 minutes...
ReplyDeleteI think were going to have three benchmarks for "ironman"
ReplyDelete1. 1 round for time
2. 2 rounds in 45 minutes or less
3. 3 rounds in 1:15 or less
It's a really good workout that incorporates a lot. One problem, does it do anything more than a full on 10-15 minute effort for time? That is the question
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