Home Gym
1200
Deka Prep
- 30 RAM reverse lunge (44#) - 2:02
- 500m row - 3:32 (about 40 second transition)
- 20 BJO 24" - 2:45 (minimal transition)
- 25 med ball sit-up (20#) - 2:40 (about 30 second transition)
- 500m ski erg - 2:58 (minimal transition)
- 100m farmer's carry (2x50#) - 2:27 (about 30 second transition)
- 20 dead ball over shoulder (55#) - 2:56 (minimal transition)
- 20 RAM Burpee - 5:28 (about 30 second transition)
Total Time with about 2:10 in transitions was 24:51.
With the Deka.Mile right around the corner, I wanted to go ahead and test the movements that I could. I do not own an air bike or tank and have no plans to purchase these items.
- RAM Lunges went quick
- Row was fine
- BJO was slow, but steady
- Med Ball sit-ups went surprisingly well. Started to slow at about 15 reps and pushed through
- Ski Erg was fine
- Farmer's Carry was slower than I expected. I set them down at 50 meters and again at 75 meters
- Dead Ball over shoulder was better than I remembered
- RAM Burpees were brutal with the pain setting in after 5 reps. Even excluding the transition time, 4 reps/per minute is really slow. I would like to improve these to 5 reps/minute.
The 25 minute time frame was a perfect conditioning workout that I would like to use as a fall back when at a loss for things to do. For shorter efforts, I could opt for basement (lunges, sit-up, ski, burpee) or garage (row, BJO, farmer's carry, dead ball).
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