Garage Gym
1700
Metcon
Row 500 meters
10 DB over shoulder (55#)
15 Reverse Lunge (35#)
10 Burpee
15 Med ball sit-ups (14#)
10 Box Jumps (24")
Row 500 meters
10 DB over shoulder (55#)
15 Reverse Lunge (35#)
10 Burpee
15 Med ball sit-ups (14#)
10 Box Jumps (24")
Row 500 meters
This was as tough as expected. I finished in 23:28 and felt like it was good movement prep for Deka. I want to be getting in at least one Deka inspired workout a week.
Zone 1 - 30 alt rev lunge (55#)
Zone 2 - 500 meter row
Zone 3 - 20 box jump over or step-up over
Zone 4 - 25 med ball sit-up throw (20#, 4.5 foot target)
Zone 5 - 500 meter ski erg
Zone 6 - 100 meter farmer carry (60 lb each hand)
Zone 7 - 25 calorie air bike
Zone 8 - 20 dead ball over (60#)
Zone 9 - 50 meter push / 50 meter pull Xebex XTR Plus Sled
Zone 10 - 20 burpees (44#)
The only movements, I do not have the equipment for is the tank push/pull and assault bike. I will be getting a RAM (instead of using a dumbbell). The reverse lunges call for a 55#/33# ram for men/women. The burpees call for a 44#/22# ram for men/women.
I will likely opt for the 44# as it is a more practical weight for general fitness. The 55# is fine supported on the shoulder, but is less practical for other GPP movements.
44# is $129 plus shipping
55# is $149 plus shipping
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