My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.
Warm-up
2 Rounds
- 1:00 Assault Bike (24 total cals)
- 15 PVC Passes
- 10 Hand Release Push-ups
- 5 Strict Pull-ups
Conditioning
25:00 AMRAP
- 20 cal Assault Bike
- 10 DB Bench Press (50#)
- 50 Double Unders
- 15 Pull-Ups
- 1:30 Rest
We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.
Accessory
10-9-8-7-6-5-4-3-2-1
- Kroc Rows (50#, each arm)
Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.
3 Sets
- 15 Reverse Hypers (90#)
- 10/10 Lateral Step-ups (30″)
Out in the garage a couple of hours later…
Engine Builder – Interval
8 Rounds
- 500m Row
- 30s Rest
A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.
