At-Home Workout #34
Warm Up
- 400m farmer carry
- 10 leg swings (5R/5L)
- 10 spiderman lunges (5R/5L)
- 10 runners lunges (5R/5L)
- 10 lateral squats (5R/5L)
- 10 reverse lunges to knee raise (5R/5L)
- 20 high knee skips (10R/10L)
- 30 high knees in place (15R/15L)
- 10 step ups (5R/5L)
Workout of the Day
“Chad”
Complete for time:
- 1000 weighted box step ups (45/35# backpack to 20/16″)
Cool Down
- Sit and reach (1 minute)
- Standing quad stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. “Chad” is a hero workout designed by Dave Castro for his long time friend and Navy SEAL. Learn more about the man behind the workout here. This is a very long workout that typically takes 45 minutes to an hour and a half. If you don’t have a good option for a 16-20″ step up at home, we hear the benches at Reeves park are 19.5″ and there are lots of them! (Other public benches are likely in this height range as well.) Scaling options include: (1) lower the step height, (2) lighten the load, (3) reduce reps to 500, (4) AMRAP in 40 minutes, (5) 40 minute ruck (walk/jog with a heavy backpack).
Happy Hour Note: This Friday Ricky is hosting an ICA virtual happy hour at 5:30 pm! Join us on Zoom to see some friendly faces and catch up. If you’re in the nutrition challenge, have some tea, or if not, have a beer. We’ll see you there!
FUCS Challenge: 4 weeks down!!!! Congrats to the following members who completed at least 4 workouts in the 4th week of the challenge. As always, let us know if we missed you! Keep up the great work; only 2 weeks to go!
This Post Has 70 Comments
58:46
1:19:59 -RX
Wanted to quit at around 350 but pushed through. About 5 minutes slower then the last time I did this.
Any ideas how to attach a 25# plate to a 20# vest without using duct tape?
I used to have success with a belt!
@Boelker… Zip ties?
500 in 40:18, 35# in a backpack to 18″
modified – 5 rounds of 50 40lb 18in step-ups and 100cal elliptical
Jenn 1:17 RX+
Apparently, my son left a few books in his backpack buried in the many compartments and I added a 35 DB. It def was a special time!!!🤣
Hey! You forgot about me!! I hit 4 last week too!
Sorry Kirsten. I had you down for three on my end. I’ll adjust that.
It’s all good! I may have forgotten to log one of my days. Thank you!
That was an experience !!
#20 vest to a 20″ box ✔️
1:19:12
I did Chad on a bench at ICA. John and Ricky witnessed.
40:14. Not RX, a backpack fill of misc items.
Keep pushing. Thinking of Sillup’s light blue Carolina shorts got me thru this.
54:15 37# bag 16” step
1/2 Chad (my tire was a bit high, especially after yesterday’s row)
35 minutes 31# to 18” tire
16” home made box thanks to Tom
1::13
And 15#
#20 vest to a 20″ box
55:47
Tammy:
57:10, 20# bag (did 100 w/ weight, 100 without weight for entire 1000), 17″ box
Mila:
59:17 to 8″ box (no weight) – she was so proud of herself! 1000 steps sounded like such an unattainable number and I’m
so glad she stuck with it and proved to herself that she could do it!
That’s great !! Way to go Mila!
500 stepups- 46:40
Had to cut it short for work.
Mila is going to be a beast!
101:38. (#20, 17”). My height started at 17” and ended around 18”… the spot under my feet was muddier then I thought. 🤷♀️🤦♀️
54:40
20# / 16”box
Mado: 53:58 (35# to 12” box)
Kelsey: 1:02:48 RX
These are some awesome scores!
1:00:29, 27#, 16″….. yikes.
44:02 – 500
35lb, 18”
I really wanted to do all 1000, but 35lb is 1/3 my body weight and after 500 in 44 minutes, I didn’t think it wise to continue.
Amazing job, everyone!!! This is a rough one
I split this into two sets with a 10 min break in between:
500 weighted (35# backpack) and 500 unweighted, both to 15.5″ cinder blocks
Weighted 500 = 34:04
Unweighted 500 = 22:07
Those first few steps unweighted, after 500 weighted steps, were very springy!
800m carry with 20#DB
Then 900 steps for 41:15
Was 1:15 mins late to my own hosted meeting with 30+ attendees 😳🤦♀️
Then finished remaining 100 steps (4:15 which sucked bc I was in a great groove for the 900)
Total 45:30 for 1000 steps, scaled to patio step 13″ with about 17# of books/magazines in a backpack.
Then finished with another 800m 20#DB carry
My body did not like me for my meeting. It went into crazy cool down shock.
Ooof Marissa! Way to finish it out though.
Put my 20# vest in and took a walk around the neighborhood as a sub for today.
Well had all intention of doing the full 1000 but back and knees has other ideas. Total of 500, 250 with 30# on my back and the last 250 no weight. Only had a 16 inch box. Time was 43.35
AMRAP in 40 with my trusty 10lb DBs (I’m starting to grow very fond of them), 18” bench: 517
1000! Unweighted and my knees survived 🙌
1:02:57
Oh, and I think the step I used was around 18″… I also lost count a lot so I did 1000 more or less.. 🤷♀️
45#backpack. 16″ height. Did 1000 steps in 1 hour and 10 seconds.
We got a new puppy today! So my workout was a nice mile run (with a few distractions) with Emma 🐶
Congrats Cate! She’s adorable.
This was insane
25# throughout
601 to 18”
100 to 9”
100 to 18”
149 to 8”
50 to 18”
Extra 100 to 8” because I was pissed I didn’t do all to 18”
Time was between 56-1:05. Forget to restart after the 40 min checkin
3.42 mile ruck with 45# backpack
56:19
Had fun explaining to co-workers and customers why I was huffing and puffing while I was talking to them (and got lots of ‘you’re crazy’ comments, which actually makes me feel good.) Reminds me of a quote from Inov-8 that goes, “Obsessed is just a word the lazy use to described the dedicated.”
Haha, that is fantastic Craig!
Did something different today.
Cindy- 12 + 38 All strict pull-ups
PR! by 35 reps
Sofia – 500 to 15” box unweighted + 100 sit ups
Ceil – 600 to 15” box unweighted.
Time ~ 26:50
Brutal
500 @34# to 14’”- 29 mins
100 @10# to 14” and 400 unweighted -22 mins
Adam and I had every intention of doing the full 1000 steps but second to time constraints (code for very slow) we stopped at 500 each. We shared a box so that may have slowed us down as well.
Time 44:47 to 20 inch box. Adam had 20# vest. I had 10# vest
Well done Sigals. That is a pretty good quarantine date!
Scaled. 48.12.
500 to 14”, 500 to 8”, 16#vest
I thought it was going to be Bench Press Day!!!!!!!!
Add 3:00 for transition/equipment change.
Bench day needs to be rolling around soon, right?
55:49:65
500 @ 16″ 20lb vest
500 @ 16″ body weight
Sean – no time (400 w/ 45#, 600 unweighted)
Liz – 1:08:56 (all reps w/ 30#)
Only good thing we can say about that WOD is, happy it’s over!
Good test of some muscle areas I’ve been working on. Will see how it feels tomorrow haha. Also, I hit 4 workouts last week and not on the list.
44:37 Backpack @ 42# and 17”
I did it -all 1000 but seriously modified. No weight and 1ft stool. Stopwatch reset twice so unsure of time but it was at least 40 minutes.
Well done Mary! That is a ton of work!
Did yesterday’s workout today.
Clean #60 lb, 10
Russian twists #15, 20
Suitcase thing #35, 10
Push-up, blue band, knee , 6
358 step-ups in 40 minutes, 40# weighted ruck, 20″ box,
Nice Ben! Heck of a way to spend 40 minutes today!
01:08:30 (give or take 10 seconds) RX. Hit 895 at 60 minutes. After doing that many step ups I feel like I know myself a lot better. My right hip may be internally rotated a bit…
Nik – 53:44 Rx-ish (35#, stepped to backyard patio on uneven terrain, 14.5-16.5″)
OOOUUUUCCCHHHH
John – 58:08 (45# to 14″ which eroded the footing gradually to 20″ then switched to a different spot that 13.5″)
Jenn 41-42ish lbs, 16”
Forgot to write my weight . I think I was delirious after that!! Can’t wait to see what’s in store for us tomorrow!🤣🤣
RX+ 41-42ish lbs, 16”
Forgot to write my weight . I think I was delirious after that!! Can’t wait to see what’s in store for us tomorrow!🤣🤣
Jeff-40# pack-600 w/weight, 400 w/o because my shoulders hurt. 56:31
18″ box
Marsha- rest day
Erik 14.5″ and 37# pack – 500 – 32:15 mins Sara – Rest Day
49:47 – 37# bag and 19 inch step height
600 with a 40min time cap because I can’t do 1,000 of anything. 😜
1:15:25 rx
Scaled to 5 mile hike with 20# vest. Knee wasn’t having all of those step ups.
Way to go ICA!
500reps @ 35#, 20” – 38ish minutes (-5min for equipment change)
500 reps unweighted – not sure of end time
41:21 20#, 20” 500 reps