29:40rx

29:39 hammer strength bike

@ YHS track, subbed 16 burpees for bike

18:55

Rx’d 
24:49

23:30 RX’d.
M/35/Vancouver, Canada
Average heart rate: 170 🤢

Rx   22:15


*All Runs <2:00
*Descending Cadence on Echo
~65-64-63-62-61+

27:20 C2 Bike.  M43.  5’8 170

As rx'd, 27:45.

Stayed just under redline until the last 0.3 mile on the bike.  Runs were all around 2:00 or a hair faster.  Bikes were all around 3:00.  Could have been faster on transition times.  Definitely a yuck kind of workout, but actually a nice change of pace from the barbell.

51m/5'10"/185

M 54/205/6’
36:30.  
Rode mountain bike for a mile for each round.

33:46 intermediate option 😉

Rx 28:50

26:51 Rx

26:51 Rx

21:54 
400m run, 1600 Assault Bike

Needed to cap it at 20 min, so I got just a bit less than 4 rounds.    3 rounds + 900m   Used more of a "grindy" pace than a full out effort.

RX 28:05

Subbed for a 7mi run on sunday

Beginner: 11:08

5 rounds for time of:
400-meter run
1,600-meter Assault bike
29:22.61

24:14 RX after a heavy weightlifting session 

6 mile row

23:47 rx

Rx’d, runs on the Trueform 
23:25

Beginner 10:09 

23:56
Air Runner

Scaled 5 Rounds
Australian Row to L-Sit Transition 
1600m Assault Bikes
19:56

52 YOM 160#
Rx 23:56

18:48
5 rounds 
200M run
700M assault bike 

F | 33 | 6’0” | 175#

No assault bike, subbed with 750m row. 

26:54

22:52 Rx

30:00

RX / 36:08

52 minutes, no bike but rowed, didn't have my glasses on, thought it said 6 rounds, so I did 6

RX 43:00

No echo bike, rode a fixie on the street but traffic held down my pace.
~ 38 minutes 

400 mètre tapis de course 
1 600 mètres vélo elliptique 
71:32

Saw the work out last night and goal was sub-30 (which I didn't think I could do).

RX 26:42

39/m/175
25:50 rx

31:23
inside
400m on 2 degree incline
no assault available. Stationary bike/ 1600m
55/M/5’9”/172
scaled 

Had a mountain bike incident yesterday evening, wherein I fell about 5 feet, sans bike, off the trail onto shockingly hard earth. Nothing seems broken, but plenty is bruised, strained and/or sprained. Also have a significant cut on my left ring finger, maybe from a pedal blade as I gracelessly fell away from it? Probably needed a few stitches, but didn't fancy Friday night in A&E/ER, so taped it up tight. "Tis but a scratch." To quote the Black Knight. In the interest of participation, and an effort not to stiffen up like the tin (wo)man, modified to:

4 mile jrog + 5000 m easy pace row + some restorative yoga. No clock running, around an hour & change.

May your weekends be accident free. See y'all Monday, hopefully!

23:23

Travel workout.
Tabata squats, push-ups, and sit-ups 
141 squats
84 push-ups
91 sit-ups 

M/49/6'2"/185#

Rx'd
24:34

Globo wod: sub equal distance on an assault or xebex bike; or on a bike erg, spin bike or road bike if that's all you got.  If you are using a treadmill for the runs use a slight incline.  Row sub row 500m. 

Beginner option 18:20

Rxd
28:55

Rx 23:36

Finally, a day where stepping outside doesn’t feel like entering Satan’s sauna! 

400 m assault runner
1600 m assault bike

26:20 min 

28:29 rx

37 YOM 235
Rx
22:21

RX:66:14

I still remember when at the door of the box said “let the ego stay at home” hahaha

On a treadmill @ 12Km/h, last round with 3.0 inclination "Life Fitness"
On a Assault Bike "Xebex Fitness"

24:05

R‘xed, 23:22

30min
5 rounds
- 400m run
- 700m echo bike