This evening, another instalment of CrassFit took place in the park behind Jägermayrhof, Linz, Austria. Dominik was absent (building one’s house is tough work ) and Peter, as reported, is in Canada. Today, I had a new training mate who I already knew from Dominik’s seminars – Harald.

We set out for the following workout

Power Circuit

5 to the power of three – 5³. 5 exercises, 5 reps, 5 rounds.

5 rounds of:

5 Pull-Ups

5 Forward Lunges (2 x 16 kg kettlebell)

5 Skin-The-Cat

5 Front Squat (2 x 16 kg kettlebell)

5 Ring Dips

Metabolic Conditioning

30 to the power of three – 30³. 3 exercises, 30 reps each.

30 body rows (on rings) – 200 meter sprint (we used 4 x 50m)

30 kettlebell swings (16 kg) – 200 meter sprint

30 burpees – 200 meter sprint

I’ll admit it: We shortened the power circuit to four rounds, due to fatigue. Otherwise, the metabolic conditioning would not have been possible – I reached my limit. This workout really challenged us to get the best out of us – after 40 minutes of hard work, the battle was over and out – time to go home.

Good night and have fun working out – post experiences in comments.

Thanks, Harald!