Monday 050817

Billy P getting his swole on during a 400m farmers carry

Billy P getting his swole on during a 400m farmers carry

Deadlift 4×4
The first three sets are warm-up sets between 60 and 75%. The final set is only working set at 85%. All percentages are based off of your 1RM.

5 Rounds
10/7 Calorie Row
12 Bar Facing Burpees
10/7 Calorie Row
Rest 2 Minutes

Coaches Note: The work period of this workout is short. When the duration of the work period is short, in order to get a good result out of the workout, the intensity must be high. In this workout that means fast movement. You'll go hard, 90+% of your effort for 3-4 minutes. Then recover for 2.

If a round takes you 4 mintues this is called a 2 to 1 work to rest ration (4 minutes work, 2 mintues rest) which can also be denoted by "Rest 2:1". For this duration of rest and high output for each round, you may not feel 100% recovered after the rest, that's ok. Give it your all. A workout like this develops character. Nothing complicated. Simple and effective.