Row 500m
40 Squats
30 Sit Ups (abmat)
20 Push Ups
10 Pull Ups
Post time to comments.
This 'mini' workout is exactly that - a 'baseline.' We're going to use this WOD to measure your improvement as well as our programming. We will be integrating it into your workouts once every quarter as the warm-up for any given WOD. All future clients will be put through this workout in their intro session.
(If you haven't done so, make sure you write down your email address at the gym.)
I hope the hands have healed up a bit - GET SOME!
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13 comments:
As the warm-up?
The hands haven't healed yet, so no pullups for me. I'm taking an extra day off, those sores are...well...sore. I am likely going to need a week off from pullups.
Trying to decide tomorrow between doing Leanne's #1 workout, or the oh so dreaded 150 burpees.
The Baseline looks interesting, I definitely like to use standard workouts to track progress.
As the warm-up.
Nick I'll talk to ya later why I asked about it as the warmup.
So is this the warm up today or the workout? Or are you doing this as the workout just for today so you can have a base to judge future progress?
Also I don't have a rower and can't make it to the gym tonight so I was going to substitute the row for 50 SDHP with 45lbs. Good enough or should I try something else?
Today, this is the workout - and yes we will use this as a base to judge future progress.
No rower - 50 SDHP's/45lbs (shin to chin) will get it done.
No....hands have NOT healed...but no one cares.....
"Please, think of the kittens."
Dood, I care. My hands are still shredded. I am going to put in extra time this weekend to makeup.
Ok, so I just finished up the WOD for today, AKA baseline. I finished with 7:39. I was kind of slow with the squats, I need to work on them for speed, form is good though, or so I'm told. I finished the SDHP in 2 minutes even, not bad I think. Sit ups and push ups no problem. Now the pull ups they sucked. I was still sore from the other day. Doing 75 killed me. So I would assume in a month or so when I do this one again I'll kill it. I set a goal of 4.5 minutes, bold maybe but I'll get there.
I thought dude was spell something like that????
DUDE
But then again I suck at spelling.
don't worry Dom, I got it
4:27, couldn't feel my legs after the row, air squats were the only thing that i saw that really slowed down
5:52, didn't really keep a good pace with the rows, which in turn affected the air squats....as far as the pull ups go, well.....the salt trick does not work and my freakin hands are kill me, NUFF SAID
"Please, think of the kittens."
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