Warm Up
Once through:
- 400m run
- 10 runners lunges (5R/5L)
- Downward dog calf stretch – 20 pulses (1oR/10L)
- 10 windmills (5R/5L, light weight)
- 10 KB/DB deadlifts
- 10 Russian KB/DB swings
Practice the KB/DB dead swing – at least 3-5 reps
Workout of the Day
Every 3 minutes for 30 minutes complete:
- 200m sprint
- 10 KB/DB dead swings
Cool Down
- Seated straddle side stretch (1 min/side)
- 20 rotational backward reach (10R/10L)
WOD Notes: Click here for a video explanation of today’s workout. You’ll complete 10 rounds, starting a new round every 3 minutes. The faster you go, the more rest you’ll get! The “dead swing” is also called the “hike swing” – it starts from the floor each rep and only goes to Russian height. Consult the video for more details. If you can’t sprint, sub any type of intense cardio in the 45 second range (stair running, mountain climbers, rowing, biking, jump rope, etc). Post to comments: Fastest and slowest round, weight used.
Schedule Notes: Our virtual WOD schedule is the same as last week: Weekdays 6am, 12pm, 4pm, and 6pm (except Friday), Saturday 9am, Sunday 10am. Happy hour on Friday at 5:30pm!
FUCS Notes: Only 10 days to go!! We hope everyone who joined the challenge is staying on track and really starting to reap the benefits of your hard work! We’ve had a few people ask about the post-challenge InBody scans. We’re hoping for an update this week from Gov. Wolf regarding PA’s re-opening plan; once that’s announced, we’ll update you on what that means for the challenge. Everyone who signed up for the challenge, stuck to their eating plan, and completed at least 4 workouts each week will get a free InBody as promised… but the exact date is TBD!
This Post Has 53 Comments
🙂 each round 20 burpees, 10 hike swings @52.5Ilbs
You are a madman!
everything is “~ish” for these at home WODs 🙂 so here you go – about 0:45 sprint / 1:20 total per round (40#)
I hate running so I did 110 single unders as fast as possible (about 1:00 to 1:05 per round) and a 35# KB.
12 PM Virtual Results:
(Fastest, Slowest)
Steve (1:15, 1:28), 35# KB
Kehl (0:59, 1:20), 53# KB
**Somebody’s gotta beat 0:59!!**
Kehl….they were supposed to be 200m sprints, not 100m haha nice job. That’s some serious fast running!
I did triple check my 200m after the run. My phone was reading 0.12+. So an accurate 0.125 wasn’t capable. I’m in a cul-de-sac with a gradual downhill for my first 100m. I felt like Usain Bolt…the turn-around, slightly less.
Wanna race?
We do need an ICA track meet: 100, 200, 400, 800, 1600…hurdles if we can get the Missie.
Nicole – 35# KB – 110 / 124
Alex – 44# KB – 108 / 115… Nicole thinks I go in between Russian and American swing height. I’m going with Canadian swings.
We did the 50’s workout today instead (yesterday’s workout) and posted our time/weights to yesterday’s blog (wasn’t sure where it should have been posted) 👍🏼
Completed with a 200 meter run. 100M downhill and 100M Uphill (Averaged about 1:46 p/rd)
Jimena – 26# KB
Rich – 53# KB
Well done Rich and Jimena! Our course was the opposite, starting uphill. I suspect finishing uphill is a little rougher!
Completed with 35#
Jenn
Did this in AMRAP due to time frame. Not sure which would have been better. This DB is slowly taking my soul!🤣🤣
22:36
40 DUs, 10 hike swings @35 DB
26# KB – floated between 1:19 – 1:24 secs for each round
Mila created her own WOD today:
AMRAP 15 minutes of
20 mountain climbers
3 pullups
10 Deadlifts w/ 15# DB
She did 12 rounds
1:19, 1:21 – 30#DB
Soo consistent. Keep it up Faith!
Nat and Gavin – both used 53# KB
And Gav is wicked fast…like averaged 30 second runs including a turnaround
I was 1/2 way up the driveway and he would be passing me on his way back. 🙄
Rode outside, 37 miles. Ran into Alex W crushing his 200s
Nice Tyler! Let’s ride.
Anyone else with a road bike wanna ride?
1.7 miles warm up jog
Then exchanged sprint to 50 DU or 50 cross mountain climbers
50LBS dB
About 2.20 my worst round
Jeez, 50 cross Mtn climbers is no joke. Well done Tiago!
A day behind so I did yesterday’s WOD all KB work with a 30#, subbed toes to post for handstand work and slamball for burbies. Getting old and forgot to start timer
Complete 😁 25# KB
Due to not being able to mentally force myself to run and my dumbbells not really working for hike swings, I modified a bit 😬😬
10 rounds, starting every 3 minutes:
50 mountain climbers
10 med ball cleans 14#
Fastest – :59
Slowest – 1:04
I maybe should have added more mountain climbers or more cleans. I’m always skeptical when I go that fast 🤣🤣 And I did actually enjoy the med ball cleans 😊😊
2 mile warm up run with the dog and husband
Fastest 1:23 , Slowest: 1:33 @ 22lb
Alternated mountain climbers and jumping jacks instead of the sprint
1 min very fast step ups each round. 35#DB
My lower back kindly asked for the day off from lifting weights and I agreed. Went for two runs back to back.
.
3 miles – 26:13, avg. mile pace 8:44
1 mile – 8:28
Smart move!
Fastest: 1:26
Slowest: 1:32
Average work to rest ratio was 50/50, as my total moving time in this workout was 14:59.
53# KB with Coach Wildman Danny watching me from the front door.
Same 400m farmer carry out and back in
53lbs KB
Subbed single unders for running
110/95
35#, 1:36, 1:45
Marsha-50 seconds 12″ step ups and swings-15#
Jeff-35#-fastest 1:2(last rd) slowest 1:53
Measured my “200” when done, 980 feet lol
Erik 80 SU/round 35# DB
subbed high knees for sprints (65 per 45 seconds)
1:33
1:39
50#
Zabs 1:24, 1:32 (250m row, 53# kb)
Love it Ray!
All these times are amazing! Great job everybody.
200m sprint (start about 35m 10% downgrade, end upgrade)
10 dead swing @ 35#
Fastest: 1:19 (4 total)
…other 5 at 1:20 each, consistency…
Slowest: 1:24 (round 1)
Didn’t have it in me today, but didn’t want to skip two days in a row; so I mindlessly rowed a 5k.
26.23 (5)
completed it hurt. 53 lb kettle. I rowed instead of running.
Tight schedule today so I modified:
10 rounds @ 2 mins each round of
250m row
10 Russian KB swing 44#
35# KB
Don’t have exact times but rounds averaged 1:50-2:00
The runs were taking me around 1:10-1:15
I did it with the 6:00 virtual class. 1:21 fastest & 1:29 slowest
Also did the 6 am class
Fastest 1:20 (1 second faster then Steve, also my 10th round), slowest was slower 1:34
Then
“Incredible Hulk”
20 minute amrap at 115#
5 deadlifts
5 hang power cleans
5 front squats
5 shoulder to overhead
5 back squats
11+5
Complete. Floated between a1:20-1:30 a round with 25# weight. May take a week to recover. Boy am I out of shape.
Zane! It’s awesome to see you back in action and I love that you dragged Zach to it with you!
Keep it up man, it’ll come back.
75 minutes 5 minutes elliptical with 10 25lb kb dead swings
6:00 am class
Diana 1:19/1:26 – 26#KB
Steve M. 1:21/1:29 50#DB
Murray 1:20/1:43 50# DB
Natalie 1:34/1:37 (3 rounds)
4:00 pm
Nik 1:20/1:29 (35#KB)
John 1:15/1:30 (53#KB)
Heather 1:17/1:28 (40#KB, 200m row)
Did my own thing:
1000 SU
140 slam balls #20
50 front squats # 60
30 kB swings #35
1:35
1:45
35#
200m Rows
great work Pete!
Fastest – 1:30
Slowest 1:47
26#
Completed with 35# DB
First workout since taking a hiatus to do PT exercises so I took it easy – 15 minutes with 200 m row and 10 x 20# RDLs