At Home Workout #28
Warm Up
400m run (200m forward, 200m backward)
3 rounds of:
- 5R/5L reps of TGU position 1–>2
- 5R/5L reps of TGU position 6–>5
- 5R/5L reverse lunges (TGU position 7–>6)
Workout of the Day
Complete 6 rounds for time of:
- 3R/3L Turkish get ups
- 200m run (100m forward, 100m backward)
Cash Out
- Complete 34 burpees for time
Cool Down
- Seated spinal twist (30s/side)
- Split hold (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. The video opens with a description of the TGU positions, which you’ll need for the warm up. If you missed our in-depth TGU post from yesterday, or want a refresher , view it here. For the workout, complete all 3 TGU on one arm before switching to the other arm. Aim to keep each set of 6 TGU and each 200m run under 90 seconds, with a hard cap at 2 minutes. Scale reps/distance as needed to accomplish this. Post to comments: Time, weight used, any modifications. And your burpee cash out time! Who can go sub-1:00?
Schedule Notes: Join us for virtual WODs at 9:00am and 12:00pm!
Community Notes: Happy birthday Chris Sigal and John!
This Post Has 45 Comments
Happy birthday John!
Happy Chris Day (thank you for taking care of us humans)
Happy John Day (thank you for keeping us humans in the best shape possible)
🍰🧁🎂
Happy birthday Chris!
Happy birthday John!
Rowed 10,000m as part of Concept2 April Fool’s challenge. 37:09.7
Happy birthday Chris!
Happy Birthday John and Chris!! I can’t think of a better day to do TGU’s! SO MUCH FUN!
Kettlebell Fridays!
Done
Did Open workout 17.1 modified
5 rounds for time:
10 alternating 60# DB snatches
15 burpee box jump overs
.
Time: 18:17
Nik 15:41 (35# kB), 1:14
John 15:41 (53# kB), 1:02
Thanks for an awesome noon class Ricky, and all the guest burpeers! John really appreciated it!!
16:20, 10lb DB
2:05 for burpees HBD John!!!
Man, I really CRUSHED watching those burpees. Happy Birthday Chris and John!
10K Row for time:
– 37:19.3 (1:16 PR!)
Dave – fantastic time – I would be super excited to do a 5K (or even a 3K) at that pace.
Nicole – 14:45 – 10 LB DB…. 1:59 on burpees
Alex – 16:56 – 26.5 LB KB (3 the first rd, then 2)….. 1:28 on burpees
Happy Birthday John!
Jenn
4 rds #35 DB, 20x up/down stairs (it was to cold to run outside😆)
HBD burpees 1:24
Happy birthday, John and Chris!! This one hard and spicy!! 🤪
Completed with 35# kb
Happy Birthday John and Chris 🎉🎂🎊
The wind made this one quite interesting, and despite my time I really enjoyed this workout 😁
Time 22:46, 10# DB
Burpees 2:35 😆
Happy Birthday John & Chris! 🎂
Longest row of my life today!
10k 50:41
Happy Birthday John and Chris!!
Wooohooo!!!!!!!
Nice job, Megan!
Man oh man, this one really got me!!!
22:38 (26# KB for RD1 and then 35# KB for RD2-5, 400m Row instead of run)
Burpees – 2:16
Happy Birthday John and Chris! 🎉
Whoops – I meant 35# KB for RD2-6 (don’t worry I did 6 rounds)
1:30 burpees
I did yesterdays workout, mainly because I didn’t want to do Turkish Getups and burpees
5+25
53# KB
HSPU – 3″ target
Missed yesterday and trying to do TGU from a low blank doesn’t wor so well. I did yesterday 30# kb for overheard presses 7 each, 30# for single arm rows, subbed out 50 SU in place of mountain climbers. 6 rounds. Cashout 51 spuats
Solid work, Thomas
12 Rounds
3R/3L TGU 35#DB
250m row
38:02
34 burpees @ 1:42
Missy – 22:50 15ish# TGU, subbed 150 single unders for the 200s
Sean – subbed mountain climbers for the 200s
Bday burpees NFT
Happy birthday, John and Chris!!
Made up yesterday’s workout today and posted results to the blog for yesterday, just stopping to say happy birthday to Chris and John!!!!
Biked 5 miles.
34 Burpees – 1:13
Did the burpees in my birthday suit.
*Picture not included
I appreciate you texting me the pics though Kehl, that was a nice touch!
Happy Birthday John and Adam.
20:09, 5 x lame water bottle turkish getups each round (the 35-er over my head was……. not a good choice haha)
1:43 on those birthday burpees
Ran 2 miles
Yesterday workout 7 rounds
First time doing handstands pu – didn’t get down far but good first time attempt.
51 squats
34 burpees 2:32
Nice Karen!
Happy Bday!
modified a bit;
6 rounds
– TGU @ 52.5lbs 3R/3L
– 50 Double U
– 5 Pull-ups
17:45
34 Burpees – 1:14
I didn’t do the workout today. Walked my normal 11k daily steps and some other misc items – New jump rope arrived so tested that out for some rounds!
Just stopped by to say Happy bday to John!
And happy bday to Chris! Again! Lol
Happy birthday John and Chris!
Wod-> 23:46 @21# DB (forgot I had that set). My right single arm overhead stabilization is still a little weak after that Turkish get up barbell mishap, but getting stronger all the time. I also ran backwards up a hill because there wasn’t a choice for me…
Burpees-> 1:34
Run out of time and was almost dark.
Almost 3 miles run and did 10 reps each arm with about 15 bag with a log.
Happy bday guys and Have a nice weekend
I’m with Fili. Did yesterday’s. 6 + 40. 35# & push press – Erik 56 squats
Sara – 5 + 10 41 squats + dancing
I’m intrigued by the “dancing” !
Happy Birthday John & Chris
Thank you all for the bday wishes, it was a wonderful day! Special thanks to everyone who joined me at the noon to rip off 34 burpees!
Warmed up with 34 burpees with the noon class (on the deck and in the wind!) – 1:39
Rowed my first 10K – 47:39
After 4/15 I’ll be jumping into these ICA WODs more frequently.
16:22 15# DB
Didn’t time the burpees. Happy birthday!