November 10th, 2012

Workout of the Day

Today’s workout is a series of three 15-minute tests. You begin portion B when the clock hits 15:00, and begin portion C when the clock hits 30:00. This entire session is best performed at a track, or another location where you are positive that your mile is actually a mile.

A.  Against a 15-minute running clock:

Run 1 mile as quickly as possible

in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings (32/24 kg)

B.  Against a 15-minute running clock:

Run 1 mile as quickly as possible

in the remaining time, take one attempt to establish a single set of unbroken Double-Unders

(if you trip the rope in the first 20 DUs, you may perform one more attempt)

C.  Against a 15-minute running clock:

Run 1 mile as quickly as possible

in the remaining time, take one attempt to establish a single set of unbroken Kettlebell Swings

Rolled my ankle Weds. after I lost my balance and hopped down from a high box jump on Weds. It is almost back to normal, but not quite. So I rowed 2K each set instead of running a mile. Plus it was friggin' cold in the NW this morning!  I saw a few snowflakes coming down in Lake Stevens, WA.  Way too early for that!

A. 7:14 - 38 reps KBS (American)

B. 7:21 - 31 double-unders

C. 7:29 - 31 reps KBS (American)