1.44 mile (10:43 pace; 15:27 time) run along Croke Canal loop.
5 rounds, each for time, of:
Rest precisely three minutes between rounds.
I scaled the reps based on an article on BoxRox (BRX) to 10, 20, 30 and 40 and was still pretty wiped out. The pull-ups went 4/2/2/2, 4/2/2/11 and by the 3rd round it was 4 strict pull-ups followed by kipping singles. The push-ups broke down just as quickly from 10/6/4 to a final round of 8/3/3/2/2/2. The sit-ups were better at 20/10 going to 10/5/5/5/5. The squats were the most steady, but that was still a lot of volume. 50 pull-ups, 100 push-ups, 150 sit-ups and 200 squats.
R1 - 4:43
R2 - 4:58 (7:43 to 12:41)
R3 - 5:23 (15:41 to 21:04)
R4 - 5:27 (24:04 to 29:31)
R5 - 5:17 (32:31 to 37:48)
The original workout would have broken me, however the scaled workout was a good challenge and I would like to repeat this down the road as a benchmark.
Barbara was from main site programming. I added the run as it was a nice day.
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