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!

Further postings on related topics:

1. CrassFit Workout of the Day 2009/10/15
2. CrassFit Workout of the Day 2009/12/08
3. Crassfit Workout of the Day 2009/09/15

This is where we are heading to

Due to the heat of the day, we postponed our CrassFit workout today from the scheduled start of 6 PM to 7:30 PM, which turned out to be a great idea – otherwise, the heat of the summer day would have melted us away!

A CrassFitter's default toolchain

This time, we settled for a more ‘humane’ workout than last time. Dominik couldn’t attend this time, sadly, so it was just me, Peter and his sister Josi.

We did (NOVICE level in brackets)

Pre-Fatigue

3 rounds of

5 Double-Kettlebell Front-Squat + Jerk (2 x 16 kg) (5 Kettlebell Front Squat 8 kg)

5 Dips (either bar or rings) (Dip support hold x 5)

2 x ~2m rope climbing (5 body rows)

Squatting deep and hard

Rope climbing and body rows simultaneously

Squeezing the full ROM out of the dip

Trying hard to climb the rope

Nice front squats with 'babybell'

Main workout

I decided to call it “Dauerwurst” (German classification for sausage like salami), after its inventor Wursti, a fellow from Muscle Corps who equipped me with training routines last year and the long duration of the workout (for a circuit trial).

5 rounds of

15 Burpees (10-15 Burpees with push-up progressions instead of push-up)

15 Body rows (15 Body rows)

20 Kettlebell swings 16 kg (20 Kettlebell sumo high-pull 8kg)

20 Russian twist 8 kg Kettlebell (20 Russian twist with water bottle)

20 Jumping jacks

Burpee airtime!

Peter going all-out with the russian twist

Post-Fatigue

Walking lunges + overhead press with 16 kg Kettlebell (same with 8 kg Kettlebell)

Putting the kettlebell over the head - with all might!

I struggled and almost failed on this attempt

Josi showed a tremendous performance - nice walking lunge with overhead press

We did a great job getting to our limits and beyond – systemic failure is the goal of this workout, so make sure that you do not go for muscular failure – the body rows are especially dangerous to go too far. Give yourself some leeway with them and go for the highest anaerobic workload you can manage.

Have fun working out and post your experiences in comments. We did not time this workout – the core workout should be about 25 minutes if done properly.

Peter will be away the next two weeks and head for Canada, so expect at least Dominik and me the next two weeks for workout coverage!

Train on and stay strong!

Simon

Further postings on related topics:

1. CrassFit Workout of the Day 2009/12/08
2. CrassFit Workout of the Day 2009/08/10
3. CrassFit Workout of the Day 2009/08/26