“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
Compare to February 27, 2019.
Did same as last year.
Did Row and Assault Bike (1k; 0.5k)
– finished @ 20:04 (-9) = 11:04
400 R (1:14); 1kAB (1:22); 200 R (0:37); 0.5 AB (0:48); 400 R (1:19); 1k AB (1:28); 200 R (0:39); 0.5 AB (0:39); 400 R (1:24); 1k AB (1:24)
*
3RFT as rxd: 23:04-28:45 (5:41)
2 mile test (row/run)
21:38
3 RFT Rx+
7:02
Didn’t make the cap, but the clock didn’t stop, soooo….
Row/Run=20:53-9:00=11:53
3RFT RX+=23:53-28:55=5:02
Last year=13:25 row/run & 5:32 Rx’d
Bike/row 20:44-9= 11:44
3 rds with 135# 23:44 -27:37= 3:53
Aerobic test
23:09-9:00=14:09
WOD rxd
6:33
1k bike = 1:57
400m row = 1:54
.5k bike = 1:00
200m row = 0:56
1k bike = 2:03
400m row = 1:54
.5k bike = 1:06
200m row = 0:58
1k bike = 2:05
400m row = 1:59
Total time 24:52 – 9:00 = 15:52
WOD MRx
6:15
Bike/Row – 22:04-9:00=13:04
WOD w/ 105, pullups – 5:42
2019 – 13:21, 6:57
WOD Rx
2 mile test: (run/row)
19:45
3 RFT Rx:
4:16
Finishing time: 27:01
2 Miles of Fun (bike/row)
21:10 – 9:00 = 12:10 (:27 PR)
WOD MRx (115# & Butterfly PLU’s – still working on those…)
24:10-27:53 = 3:43 (:23 PR)
awesome class – bunch of studs – and our newcomer, Max 🙂
Row/Run=
20:57-9:00=11:57
3RFT MRX (7 PUs)=
23:57-29:50=5:53
Row/Run
21:52-9:00=12:52
3RFT MRX
24:52-31:00=6:08
Run/Row
22:11-9:00
13:11
Wod rx
4:00
Aerobic test (row/bike) ankle
19:29 (6 sec faster than last year)
Wod 3 round modified 135/step overs/PU
6:00 (lol)
-400m Row (1:21)
-400m Run (1:42)
-200m Row (:37)
-200m Run (:51)
-400m Row (1:21)
-400m Run (1:41)
-200m Row (:41)
-200m Run (:52)
-400m Row (1:21)
-400m Run (1:30)
11:58 total time, net rest
3RFT MRx (ish) 3:25
Thought I was going RX but forgot to up weight from practice round. So I did 135# and PU.
2 Mile Aerobic Test
As Rx’d with Run/Row
Total time=19:59
3RFT WOD
Rx+
Time: 4:25
Total time=27:24
Aerobic test (row/run)
20:09
Wod RX +
5:02
Total time 28:11
Aerobic test with bike and row
Time=21:29
Wod Mrx
Time=3:36
29:35 total as rx
4:18 last part
Just the 2 miles was 22:17-9:00=13:17
Row/Run: 20:40 (for reference next time finished 1:27, 3:49, 5:31, 7:13, 9:41, 12:08, 13:50, 15:37, 18:06, 20:40 – rowed sub 1:50)
RX: 3:50
Run/row=21:55- 9:00=12:55
3RFT RX : 4:20
Total = 29:15
Brutal
But you killed it, Sam!!! Fun to workout with you- thanks for pushing me!
Aerobic test- run/row
20:18
3RFT- Rx
4:27
27:49 total time
WOD with row/bike:
20:20
3 RFT Rx:
4:36
Finishing time: 27:56
Row and Bike-20:51 total
3rft Rx- total time 30:56
Row/Run 14:48
WOD RX 4:52
#105/kipping Pull-ups
Last year
Run/row 13:50
WOD (105lb & pull ups)
5:54
Row/Run 13:00
WOD RX 4:51
Total time 29:51
Aerobic test —
Run/Row- 22:36- 9:00= 13:36
3RFT RX+ : 4:53
Total time: 30:39
Aerobic fun! Skierg/row
21:17-9 rest= 12:17
(1:35,1:29,0:45,0:42,1:34,1:32,0:46,0:45,1:37,1:33) finish times: 1:35, 4:04, 5:49, 7:31, 10:05, 12:36, 14:22, 16:07, 18:44, 21:17)
Finisher Rx
4:07 (last year 5:57)
Total time 28:24
Tabata abs with Toby!
Aerobic Test Row/Bike
20:05
@ 23:05 3 RFT RX+
3:31 reps unbroken
Total time 26:36
Aerobic test run/row
24:10
Part 2 135#, pull ups
5:53
Total 33:03