“THE 2 Mile Aerobic Test” by DB
For Time:
30min time cap
-400m Row
-Rest 1min
-400m Run
-Rest 1min
-200m Row
-Rest 1min
-200m Run
-Rest 1min
-400m Row
-Rest 1min
-400m Run
-Rest 1min
-200m Row
-Rest 1min
-200m Run
-Rest 1min
-400m Row
-Rest 1min
-400m Run
**Athletes can start with run or row and switch thereafter*
Rest 3min exactly after Aerobic Test
3 RFT: (6min time cap)
-6 Power Clean 155/105 RX+ 185/125 MRX 115/75
-3 Bar Facing Burpees
-9 C2B MRX Pull-Ups
Did Row and Assault Bike (1k; 0.5k)
– finished @ 19:49 (-9) = 10:49
400 R (1:16); 1kAB (0:36); 200 R (0:42); 0.5 AB (0:35); 400 R (1:20); 1k AB (1:26); 200 R (0:35); 0.5 AB (0:37); 400 R (1:18); 1k AB (1:26)
*
3RFT as rxd: 22:49-27:29 (4:40)
2 Mile Test: 20:56 – 9:00 = 11:56
(Run first)
Total Time: 28:46 – 23:56 = 4:50
(155lbs, bar burpees, regular pull-ups)
NET WORK TIME – 16:46
Total time: 30:18
Aerobic test: 21:47
3RFT Rx’d: 5:31
Great work, 9:30am!!
Aerobic Test: 23:38 (row & run + 1 bike 🙂 )
WOD w/ 85lb & Reg PU: 3:01
Aerobic test w/ bike & row
22:21 – 9:00 = 13:21
Finisher with 105 and pull-ups
6:57
2 mile row/run
20:01
Wod
4:34
Total 27:35
Aerobic test w/ bike & row
21:37 – 9:00 = 12:37
Finisher with 115# and pull-ups
4:05
Great workout today – thanks for letting me team up with you on the bike, Jamie!
Aerobic Test:
22:30 – 9 = 13:30 (Run & Row)
WOD w/ 115# & C2B:
30:27-25:30 = 4:57
2 mile test (bike/row)
19:35
Wod
4:19
Total 26:54
First day back from flu bug felt good to sweat it out.
2 Mile Test (bike/row)
1km Bike=1:28
400 Row=1:23
0.5km Bike=0:44
200 Row=0:38
1km Bike=1:28
400 Row=1:24
0.5km Bike=0:44
200 Row=0:39
1km Bike=1:31
400 Row=1:24
Total time=20:23-9:00(rest)=11:23
WOD
As Rx’d
Everything unbroken
Time: 3:27
Total=26:50
Wod with bike / row
First 1 k bike = 1:19 ( a mistake)
Total time 20:31-9 = 11:31
–
Wod MRx
23:31 to 25:58 = 2:27
Swim at Jenks aquatic
Emotm 50 m sprint x 5
400 m = 6:28
2 Mile Test (row/bike)
400 row=1:48
1k bike =1:57
200 Row=0:50
0.5 bike=0:59
400 row=1:46
1k bike =1:53
200 row=0:58
0.5 bike=0:50
400 row=1:42
1k bike=1:44
Total time=22:57-9:00(rest)=13:57
WOD rx’d
2:49
Total=28:46
Row and run 22:50 -9:00 =13:50
WOD
105lbs/ Pull-ups
31:04 -25:50 =5:54
50 ghd sit-ups
WOD 1: row/run
22:14 -9:00=13:14
WOD Rx+ 185#, c2b
33:00-25:14 = 7:46
1st half compare to 170222
Row 1st
1:19
3:53(1:34)
5:37(:44)
7:23(:46)
9:47(1:24)
12:19(1:32)
14:05(:46)
15:51(:46)
18:18(1:27)
20:52(1:34)
PR by :02! Haha
3RFT – 3:52
TOTAL TIME – 27:44
Test
Row / Ski-Erg
21:42 – 9 = 12:42
—
Wod. MRx
2:48
Total time = 27:30
2 mile Row/SkiErg
20:20
WOD
4:15
Total 27:35
2 mile Aerobic Test
20:19
Wod
W/ 135
4:26
Total time: 27:45
2 mile test-bike and row
20:03-9:00= 11:03
WOD subbed 9 C2B for 4 strict chin ups
3:30
2 mile Aerobic Test
20:17
Wod RX
4:36
Total time: 27:53
Wod RX’D Bike/Row
20:02
Rest till 23:02
Second wod RX’D
3:39
Total time 26:41
Did Wednesday yesterday
Row/Run Aerobic Test
21:02-9:00=12:02
WOD RXD
2 C2B at 6 minute time cap
Tonight…yesterday’s strength
10 S2O at 155#
Wod w/ row/bike
23:38
Second wod rx
3:58
Great job Ryan! Thanks for keeping me on pace!
WOD w/skierg and row
21:30-9 rest = 12:30
Finisher Rx
5:57
Skierg really made those C2B challenging, was down the singles ha ha