C2 bike erg
1:48
1:49
1:52
1:53
1:54
1:54
1:52
1:53
1:55
1:51

Alternate 500M row and 1K assault bike (5 Rds of each)

row: 1:53 / 1:51 / 1:49 / 1:50 / 1:50

bike: 1:28 / 1:25 / 1:25 / 1:25 / 1:26

Row
1:45, 1:48, 1:51, 1:52, 1:53, 1:54, 1:55, 1:54, 1:54, 1:55

Mostly held 1:23-25 second rounds. 1 round was 1:20 & one slow one was around 1:30. Straight into, the Hero WOD “Rocket” b/c it was a beautiful day for swim workouts! 

EN
Good training for triathletes as well.
If you are interested, we create specific trainings to improve your swimming for triathlon.
________________________________
FR
Un bon entraînement pour les triathlètes également.
Si vous êtes intéressés, nous créons des entraînements spécifiques pour améliorer votre natation en triathlon.

10 rounds:
Ran 2:00
walked 2:00
went a total of 5k not counting the 10th rest

5 rounds of swim

22:09

Row

1:59.2
1:57.0
1:58.2
1:58.6
1:58.9
1:58.1
1:59.0
1:58.5
1:58.2
1:55.9

Rx'd

10 Rounds 2min work 2 min rest
R1-R4 Row ~ 500m
R5R6 EchoBike - 1000m
R7-R10 Row ~ 500m

Though the EchoBike was 1000m and not 1 mile.
Did MURPH practice before this workout.

Warmup:
Walk 0.5 Mile
DynamicStretch 
Row 1000m (5:00)
Run 800m (5:00)

 MURPH practice:
30 Rds (30:00)
3PullUps(AlwaysStrict)
6PushUps
9Squats

Walk 1mile

CoolDown:
Run 800m (5:00)
Row 1000m (5:00)
Walk 0.5Mile

Lots of volume today.

Run:
1:26
1:33
1:30
1:32
1:30
1:30
1:24
1:25
1:24
1:17

Row 500m

1. 1:44
2. 1:44
3. 1:44
4  1:43
5. 1:43
6. 1:44
7. 1:45
8. 1:44
9. 1:45
10. 1:40

1:57
1:59
1:58
2:05
1:59

Completed 4/30 post 4/30 wod. 

echo bike - 32cal
1:57
2:07

Ski erg - 500
2:16
2:12

track run - 400m
1:40
1:31

row - 500m
1:53
1:51

Run 400 metres
2:00
2.02
2:02
2:11
2:07

Did only 5 rounds. Knee pain again occurred. Tried to complete but was not bearable. Starting from 3 round itself. Disappointed with myself

Did 5x100 yard swims...was so gassed I stopped, much to my regret now.  The mind was weak.
Times btwn 1:47 and 1:51

60/5'8"/157

130830:  7x500m rows, times btwn 1:51.9 and 1:53

M/48/5'8/#215

Rx_ 35:37

1000m EchoBike_ 1:38 + 1:31
500m SkiERG_ 2:01 + 2:03
400m A.Runner_ 1:50 + 1:50
1000m A.Bike_ 1:33 + 1:29
500m ERG_ 1:51 + 1:51 

M 57, 205, 5'10"
No distance on AB, so all 4 rounds at 1 min 45 sec.
AB 1.45, row 204, run 209
AB 1.45, row 2.12, run 2.14
AB 1.45, row 2.05, run 2.03
AB 1.44.

M/55
10 Rds, w 20# vest, rest 2 after each
Skierg 500m, 2:00
Trueform, 400m, 2:20
Row, 500m, 2:08
Assault bike, 1000m, 1:52
Ski 2:20
Run, 2:41
Row, 2:16
Bike, 1:55
Ski 125m, run 100m, row 125m, bike 300m, 2:42
Ski 125m, run 100m, row 125m, bike 300m, 2:30
Total: 40:54.

500m row, 800m echo bike, 400m run
🛶/Echo🚲/👟
1:54.7/1:15/1:47
1:51.7/1:14/1:39.7
1:47.8/1:13/1:44.6
1:52.5

Treadmill run
2:45 ~ 2:15

Rx

Run 2:45
Row 1:57
Run 2:25
Row 1:55
Run 2:40
Row 1:58
Run 2:31
Row 1:56
Run 2:40
Row 1:59

Did 400 m runs, never slower than 7:00 pace, as fast as 6:00 pace, but had a twinge in my right knee on #8 so I stopped there. This was fun 😊

1 mile run to the track…
1:13
1:15
1:25
1:31
1:32
1:30
1:28
1:28
1:32
1:26
1 mile run home…. It was too hot for this…

Thought of it like a triathlon:  Row (water), Bike, Run
Row 500m / Bike 1000m / Run 400m
1:45/1:35/1:43
1:47/1:36/1:43
1:46/1:32/1:45
1:45
M/54/175/5'11"

10 rounds with a 90-second rest in between, of:

Run, 400 meters

> 1:35 / 1:33 / 1:32 / 1:31 / 1:32 / 1:31 / 1:37 / 1:36 / 1:37 / 1:38
--
Peace.    

Total time: 34:25
1:28 fastest
1:41 slowest
Precor Runner
Between 8.0-9.5 with 2% incline. 
M/54/172/5’9”

F/35

Did this with mountain bike as hill ”sprints” and cruising the trail down. So much FUN!
3:00-3:10min uphill at hard effort and ~3min down with a longer route making a nice loop. 
8 sets instead of 10 for total of 10k and 45minutes of work. Was the perfect little mountain for this and the first warm spring days here in Finland so I really enjoyed this :)

36 / M / 5'9" / 133lbs

Run 400m x5
2:24, 3:05, 3:02, 3:18, 2:57

6 Rounds of Sumo Deadlift High Pulls (Alternate to Rowing) x 50 per round
1 Round of Running
Note: I have waited longer then 2 mins between sets :|

8 x 400 w/ 2 min rest each lap

31:49 total elapsed time

10x400m (on a track)

1:42.7
1:48.4
1:44.7
1:43.5
1:44.7
1:43.9
1:43.8
1:42.6
1:37.9
1:32.2

I did
1000m AB/500m row/400m run
1:45/2:06/2:34
1:46/2:12/2:35
1:52/2:17/2:38
1:49
m/53/175

ODD: 400M AssaultRunner Pro
EVEN: 100M Swimfast Pro Swim Erg

1) 2:05
2) 2:08
3) 1:54
4) 1:56
5) 1:47
6) 1:50
7) 1:49
8) 1:48
9) 1:51
10) 1:42

40:11 Rx
Rowed all 10 rounds (wish I would have mixed it up, lol)

Rx’d:  Run x 3, Row x 3, Swim x 4
Run:  1:33, 1:29, 1:31
Row:  1:46, 1:52, 1:52
Swim:  2:28, 2:32, 2:31, 2:36

Row

2:15
1:59
2:06
2:05
2:01
2:02
2:17
2:10
2:20
2:15

Changed to one minute rest between sets. Used AD6 schwinn bike. Kept a pace of about 2:05-2:10 for 10 rounds. 

Run 400m* / Row 500m alternating rounds = 38:05 with a continuing stopwatch
Runs 2:00 - 1:59 - 2:01 - 2:05 - 2:09
Rows 1:54 - 1:55 - 1:58 - 1:59 - 2:00**

Notes
*Runs - 400m estimated, on the street, uphill ~200m then back down
**Rows - these are stopwatch times, not the C2 score. Actual rowing time was 4s/rd faster, total distance 2578m.

10 x 400m
1:41
1:38
1:42
1:47
1:49
1:55
1:50
1:54
2:05
1:50

Row 500m
2:02-2:00-1:59-1:58-1:58-2:03-2:01-1:59-1:59-1:56

Concept 2 Rower: 4 rnds
1:34
1:35
1:35
1:35

Assault bike: 4 rnds
1:24
1:22
1:19
1:17

assault runner: 2 rnds
1:28
1:24

10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters 3:10-3:06-2:58-2:43
OR
Row 500 meters 2;17-2:14-2:07
OR
Bike 1000 meters 2:58-2:50-2:29

Distances might not be very accurate.

RUN
1:45
1:43
1:32
1:31
1:20

SWIM (20m pool)
1:31
1:23
1:20
1:16
1:10

400m run

1:28.1
1:22.18
1:21.89
1:23.58
1:25.49
1:28.12
1:26.66
1:28.09
1:26.56
1:31.30

M/48/6'2"/185#

500m row/28 cal AB/400m run with 2:00 rest in between started pouring rain and lightning on 8th round so went back to the rower then bike for round 10
1-1:43/2-1:44/3-1:45
4-1:49/5-1:50/6-1:45
7-1:48/8-1:50/9-1:49(row)
10-1:50(AB)

I got more than just a few looks from my neighbors. As I collapsed on the floor moaning and gasping for air on 8 of 10 rounds. 

Echo 28 cal 
1:30 - 1:20 - 1:21 - 1:14 - 1:17 - 1:14 - 1:17 - 1:19 - 1:19 - 1:08!!!

10 rounds each for time of 100yd swim (25yd pool was the only available today), 2 minute rest between rounds
1:39
1:48
1:50
1:47
1:47
1:50
1:48
1:46
1:46
1:45

Apparently went a little too hot on round 1, so I followed Chris' stamina suggestion and tried to see if I could maintain 75-80% for remaining rounds.  Today may have been a rest day had swimming not been an option - my legs are trashed.

Did 5 rounds of 500 meter row:
1:37/ 1:46/ 1:49/ 1:49/ 1:50

5 rounds of 400 meter run (treadmill @ 1% incl)
1:31/ 1:32/ 1:34/ 1:36/ 1:31

2 min rest between rounds

Run 400m
1:53
1:54
1:59
1:58
1:59
2:02
2:09
2:11

only had time for 8 rounds on assault runner 

10 rounds with a 2-minute rest in between, of any (or any combination) of:
run 400 m
1)2:00
2)1:46
3)1:52
4)1:47
5)1:51
6)1:48
7)1:57
8)1:57
9)1:55
10)1:56

Run 

1:49 - 1:47 - 1:40 - 1:36 - 1:39 - 1:38 - 1:35 - 1:30 -  
1:26 - 1:21 

Can someone please tell that this workout should be done on machine like treadmill or should we go outside and run. What is the perfect way to do this wod?

Globo wod- as is. If using calories assault or echo bike see above chart (avg 28 calories echo, 31 assault).  If you are using a conventional treadmill use a slight incline.  

Champions Club Scaling Notes

RANT
There is no way you are going to hit an 85-95% effort on all 10(!) rounds of a 400m with only 2 minute rest in between. If you are, then it's not a true 85-90%. I can't speak for the other ones, but I would assume the principles would carry over. If you can do all 10 sets at 3/4 speed with only 2 minutes rest you're a stud. So today you just have to make that call: do you want to go for speed or go for stamina? There's no right or wrong answer, just know what you're doing.

WORKOUT THEMES
Monostructural, single modality. High output followed by medium rest

					SHORT		MEDIUM		LONG

LIGHT													x

MEDIUM

HEAVY

COORDINATION SCALE
Set a timer for 30 minutes and practice two of the movements listed above

STAMINA SCALE
3/4 speed at whatever one you pick, or whatever speed you can maintain for all 10 rounds

SPEED SCALE
Right around all-out efforts, give yourself a little window for time, once it dips below that then call the workout

MY STUFF
10x hill sprints

GENERAL FEAR LEVEL: 8