Wednesday, May 6, 2020

Box HSPU - Metcon

Wednesday, May 6, 2020

Home Gym


Warm Up

Hip Hammy
Wrist Mobility
Frog stretch
Arm circles


Strict Handstand Push-up Biathlon

For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

I scaled this to:
45-30-15 jumping jacks
15-10-5 box HSPU
and did not do any additional jumping jacks for breaks

15 went 5-4-3-3
10 went 4-3-3
5 went 3-2

The jumping jacks were just noise and I should have done something else (or buy a piece of cardio equipment)

I finished in 5:48 



For Time:
400 Meter Run

Deadlifts (205/145)
Lateral Barbell Burpees

800 Meter Run

Deadlifts (205/145)
Lateral Barbell Burpees

400 Meter Run

I guess I did not read this quite right and thank goodness.

I did 400 m run; 9-12-15 deadlift (145#) and lateral barbell burpees and finished with a 400 m run.  
Run 1 - 2:37
DL/LBB - 10:33 (13:10)
Run 2 - 3:13 (16:23)

If I happened to have the mental fortitude to actually finish the workout as programmed, I am looking at a minimum of another 18 minutes which would have been a really grinder.  The DL were OK, but I still broke up the set of 12 (7/5) and 15 (8/7).  The burpees were exhausting.  My legs felt like Jello leaving for the 2nd run.  

I folded up my rack to leave more room for the burpees.  I am glad I did this.  Additionally, I will likely move my stones outside or at least off the mats.

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