Five 3 minute rounds for reps with 45 second rest between rounds
Athletes move between 3 exercises after one minute of work at that station. Clock runs continuously. Exercises:
Wall Ball - 10# or 13# or 20# to 8 foot target
DumbBell Burpee - 10# or 12# - chest hits deck, feet land flat, feet off ground, DB overhead
Push Press - 30#, 45#, 55# - full lockout at top to rack
Good job everyone! This is a VERY HARD workout. Welcome to Ciera and John! What a way to start!
John on the push press station
Ceara on the Dumbbell Burpees
Regarding Scores - I am looking at your ability to keep your work capacity as level as possible from round to round. It has to fall off some but the ability to continue your work output after the short rest is what we're after here. While total score is useful in competing with yourself and others, it's only useful to you in that you'll know if you've improved the NEXT TIME we do this workout. I look immediately at the round to round totals expressed as a percentage of the first round effort (the last line under your name). For example a round to round work capacity of 100%-95%-90%-85%-80% would be a great percentage score with such a short rest. I really don't care about who had the highest score or who had the lowest. You ALL worked VERY hard and should be proud just to finish this workout and get out of bed the next day! Good work!
Sarah M.
WB (10#) - 39-32-31-25-26=153
DBB (12#) - 11-10-8-7-7=43
PP (45#) - 25-30-32-27-32=146
Rounds - 75-72-71-59-65=342
100-96-95-79-87 Excellent effort. What happened in round 4?
Debbie
WB (10#) - 39-32-33-34-33 = 171
DBB (12#) - 9-9-9-8-9 = 44
PP (45#) - 22-18-17-18-22 = 97
Rounds - 70-59-59-60-64=312
100-84-84-86-91 Saved a little for the end : ) 3 days of wallballs!
Holly
WB - 18-14-12-10-16
DBB - 14-9-8-9-8
PP - 11-7-6-6-6
Rounds - 43-30-26-25-30=154
100-69-60-58-70 Mental fatigue in rounds 3 and 4? Work on wall ball rythmn.
Lisa
WB - 23-20-20-19-14=96
DBB - 10-10-10-9-10=49
PP - 9-14-10-10-10=53
Rounds - 42-44-40-38-34=198
100-105-95-90-81 Good solid effort
John
WB - 23-17-18-17-17=92
DBB - 12-13-8-8-8=49
PP - 16-6-7-5-5=180
Rounds - 51-36-33-30-30=180
100-71-65-59-59 Welcome aboard John. Solid effort for first time in class! Thought you might lose it a few times but you stayed tough. Wes told me to expect nothing less from you.
Ceara
WB - 15-13-14-13-12=68
DBB - 8-7-7-8-10=40
PP - 20-15-12-11-10=68
Rounds - 43-35-33-32-32=175
100-81-77-75-75 WOW! Fantastic round to round output for first time in class. Hope to see you next week!
Judy
WB - 17-15-17-15-18=82
DBB - 9-10-12-8-8=47
PP - 20-14-14-12-8=68
Rounds - 46-39-43-35-34=197
100-85-93-76-74 Solid work Judy on all 3 exercises. Ask me for some ideas. I've got some for you.
Troy
WB - 35-27-21-25-16=124
DBB - 6-6-6-5-5=28
PP - 7-5-6-5-2=25
Rounds - 48-38-33-35-23=177
100-80-69-73-48 Too many tree roots lost their lives at Troy's hand early in the day. Way to work for each rep Troy.
Tyler
WB - 40-34-31-30-31=166
DBB - 9-7-5-5-5=31
PP - 12-12-12-12-12=60
Rounds - 61-53-48-47-48=257
100-87-79-77-79 Wall balls were great. Let's get 1 more burpee out of each round and less rest at the push press station. Still very good keeping all rounds close to 80% of original output.
Sally
WB - 17-17-17-15-12=78
DBB - 6-6-7-7-7=33
PP - 15-20-18-20-22=95
Rounds - 38-43-42-42-41=206
100-113-110-110-108 Something happened in round 1? Nerves? Technique. Good consistent effort across the board but I'd expect more decline from round 1-5. Did you change weights on the PushPress? Certainly ok if you did especially if it helped maintain technique.
Paula
WB - 11-9-8-7-7=42
DBB - 8-6-5-4-3=26
PP - 20-10-14-18-18=80
Rounds - 39-25-27-29-28=148
100-64-69-74-72 The change on the push press weight was perfect and I'd like you to work with a 6# ball until we get your wall ball technique dialed in. Good round to round effort!
Sheila
WB - 22-18-19-17-21=97
DBB - 8-8-8-8-9=41
PP - 27-20-20-20-20=107
Rounds - 57-46-47-45-50=245
100-81-82-79-88 Very strong numbers with a good strong finish. Way to work!
ADD-ON for this workout from Wednesday early AM
Blair
WB (20#) - 36-30-27-28-28=149
DBB (15#)- 9-8-7-7-7=38
PP (65#)- 19-18-16-17-19=89
ROUNDS - 64-56-50-52-54=276
PERCENT - 100-88-78-81-84
Bill
WB (20#)- 40-37-35-30-32=174
DBB (15#) - 11-9-8-8-7=43
PP (65#)- 24-19-15-15-20=93
ROUNDS - 75-65-58-53-59=310
PERCENT - 100-87-77-71-79