Sets of 5

Shoulders feel a little rough from last night. Doing the program by myself today with Bryan and Florida and Weston busy this morning. I got my DNA tested for 41 different fitness related genes and wrote about it on my main blog. Pretty neat.

Warm-up – 2 Sets

  • 5 Strict Pull-ups
  • 5 Strict Chin-ups
  • 20 Push-ups
  • 30 Air Squats
  • 40 Double Unders

No lifting today, but that sure doesn’t mean it’s going to be easy.


3 Rounds

  • 1,000m Row
  • 1:1 Rest

The program called for runs, but I’m not going outside in this weather! My goal was a 1:50 pace, which I was able to do. Even got faster each interval. Far from what I’ve been able to do on the rower in the past when I focused on it. My times were 3:39.9, 3:38.6, and 3:32.8.

For time:

  • 3:00 Air Dyne (AD2)
  • 45 Wall Balls (30#, 10′)
  • 45 Wall Balls (20#, 10′)
  • 120 Double Unders

The workout called for 60 calories on the Assault Bike, which I know is a lot harder than the AD2. My 3:00 substitution is probably on the easier side, but was plenty hard enough. I kept about a 75-80 RPM pace and tallied up about 80 calories. It was supposed to be all 90 wall balls with 30 pounds, which I fully intended to do.

I did two sets of 15 wall balls and started to hit a wall, even with longer breaks than I should be taking. Then I was down to sets of 5! I felt like quitting, so after 3 sets of those, I walked over and grabbed the 20# to finish the next 45, which I did 10-10-13-12. Getting started with the dubs was rough, but I settled in once I was able to get my breathing under control a bit. Finished in 12:06. Absolutely horrible. Wall balls after an air-type bike in nasty!

That finished my 4th week following the Hybrid Performance Method WOD program. It’s a pretty big time commitment, lot of volume, and a real gut check on days like today. It’s better than anything else I’ve ever followed though. The way the movements, days, and variety all work together has been really great. When the rest days come, I’m definitely ready for them, but at the same time I’m feeling really good and not running into back issues. Excited to see how we do in the Open.