All gas, no breaks
AO: Firehouse
When: 2025-10-14
QIC: Seaman
PAX (4): DDoS, Lightweight, Ruby, Seaman
Preamble:
I wanted to do a strength workout that would challenge our endurance as well.Warm-O-Rama:
Arm Circles, Finkle Swings, Good Mornings, Willy Mays Hays, Copperhead Squats, Copperhead Mercans.The Thang:
This was originally designed as a 30/30. I increased the acceleration by making it 40 seconds work, 20 seconds rest for all eight exercises, but no long break after, no active recovery, no lap around the parking lot, just another 20 second break to get ready to do it all again.- Dumbell burpees
- Thrusters
- Mountain climbers
- Alternating renegade row
- Squat Curl
- Mercans
- Split squats
- Isometric lunge hold and shoulder press