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| Compound Kids learning to squat |
SWOD: Shoulder Press 3-3-3-3-3
Metcon: "Tabata Something Else". Compare to 3.26.10
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.
Some performance insights and a scoring example from Mark Twight of Gym Jones:
- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example: A total score of 48 is determined by adding up the lowest number of reps in any set of each exercise.
19 squats
8 pull-up
9 push-up
12 sit-up
This score is a 48.
Post scores to comments. cc
SWOD: 155, 165, 175, 185, 195 x 3
ReplyDeleteMetcon: pull ups-7, push ups-6, Sit ups- 11, squats- 15
No endurance in the metcon. got 48 last time
SWOD: 45, 55, 60, 65, 66 x3
ReplyDeleteMetcon:
Pull-ups (green band): 3
Push-ups: 4
Sit-ups: 9
Squats: 10
Total: 26
SWOD:
ReplyDelete12 ground-to-shoulder each side 44# atlas stone
8 ground-to-shoulder each side 96# atlas stone
4 ground-to-shoulder each side 117# atlas stone
WOD: 10 min amrap
10 pushups
15 squats
20 kb swings/each side 1 arm 30#
shoulder feels good, glad i took some rest days
SWOD: 45x3,55x3,55x3,55x2,60x1
ReplyDeleteMetcon: 37
Pull ups: 8 (jumping)
Push ups: 7
Sit ups: 9
Squats: 13
legs are trashed from monday's squats. did cff workout in pain.
ReplyDeleteswod: shoulder press 105# 3x5
ReplyDeletemetcon: 7,7,14,16..44(pr)
indo board & kettlebell play(er technique) time.
SWOD: Shoulder Press 65#x3-3-3-3-3
ReplyDeleteWOD: 4, 5, 11, 16 = 36
SWOD- 35 x3, 55 x3, 65 x3, 70 x3, 80 x1, 75x2, 70 x3
ReplyDeleteMetcon:
ull-ups (kipping/red band): 3
Push-ups: 6
Sit-ups: 9
Squats: 11
Total: 29
50 Overhead Squats @ 65#
ReplyDelete40 Push Press @ 65#
30 Sumo Deadlift High Pulls @ 65#
20 Overhead Walking Lunges @ 65#
10 Hang Power Snatches @ 65#
11:34, and one massive cut on my forehead from trying to drop under the bar too soon.
SWOD 45#x3,75#x3,95#x3,100#x3,105#x3
ReplyDeleteMetcon:
Pull Up (band) 3
Push Up 4
Sit Up 9
Squat 11
Total 27
Swod 55x3, 65x2, 65x1
ReplyDeleteMetcon:
Pullup 5 (green band)
Pushup 5
Situps 13
Squats 16
Total 39