I am so relieved to go 14:32!!! 
when I saw this up, I knew I could do good. I knew I could do sub 15:00. But I put pressure on myself and put it off for half a year always in back of my mind. To scared to push myself. I kept running a lot and training in meantime. I woke up today and said F*** it!!! Just get after it and get it off your chest. 
Finally I can fully sleep at night! Thank you for this grinder!!

M/33/5'7"/218lbs

Warmup
Run 600m ~ 4:30
Row 500m ~ 2:30

~(21:00)
Run 1000m ~ 6:45
Row 1500m ~ 7:10
Run 1000m ~ 6:30

Completed on 1.29.24.


Did this as a conditioning piece at a weird 0300 hours powergym workout on my days off. Running was harder with more weight and recovering from sickness. 10:00 pace was way harder than it normally is for a tempo run without other exercise interference. 

16:34
treadmill

Round times
R1 | 07:11 |  
R2 | 02:16 | -295 s 
R3 | 07:07 | +291 s 
Ø 05:31 

Modified:
--
50 DB SDLHP @ 2x 10,5 kg
6 km run
50 DB SDLHP @ 2x 10,5 kg
--
Peace. 

Intermediate 
13:24

M/37/6’/178#

For time:
Run 1 mile
100 band pull-downs (approx. 4:00)
Run 1 mile

20:02

Deo gratias

17:30. 

Intermediate option:
For time:
Run 1,000 meters
Row 500 meters
Run 1,000 meters

14:30.24

Rx- 19:05

Intermediate, subbed 1km row for ski

16:02

For Time:

Sc
1200m run
Ski 500m 
1200m run

14:11

1 mile elliptical / 750m Row / 1 mile elliptical
17:46

Rx
Run 1 mile- 7:29
Ski 500m- 1:54
Run 1 mile- 7:00
Total- 16:23

For time: Did as run 1km / 75 beige loop band “ski erg” pulls from a high-ish handrail / run 1K
15:36 (The “ski erg” portion took about 2:45 including setting up and putting away the band)

21:30 - 
mile 1 8:25
500 ski 2:45
mile 2 10:20

cold cold cold - second mile was brutal

Jerry
For Time:
1 Mile Run
2K Row
1 Mile Run

31:06

Rx’d, ran on Trueform

19:58

21:07

96cal Echo Bike
500m Row
96cal Echo

*still a little under the weather…headache all day but wanted to get this done

No ski erg, opted to sub the original 500m swim: 35:14

About 4 minutes of that was switching from shoes to goggles and vice versa. Pool was about 50 degrees F. 

My Training on Monday december 11 in the afternoon
For Time: 
Run 1 mile
Row 500 meters
Run 1 mile
I completed the Workout in 27:00 minutes | 11:46 | 1:55 | 11:19 minutes.

24:47 substituted rows for skiing

Didn’t have the equipment for this today. Plus running is not a weakness at this juncture. 

instead 20 min amrap:
15 echo bike cals
10 T2B
15 cals on rower
10 hspu with games standard 

8rds plus 3 cals on echo bike 

On the treadmill @1° with 1km row in the middle.
Mile 1: 7:30
Row: 3:30
Mile 2: 7:50

M/30s/227lbs

Beginner option
Run 800mtr
4 min band pull downs
Run 800mts

14mins 50

Warm Up

AMRAP10
:30 Samson stretch
10 pvc ohs
10 pvc good morning
10 AbMat sit-ups
10 pull ups
10 push ups

METCON (scaled)

For time:
Run 1 mile
50 slam balls @ 20# ball
Run 1 mile
TT: 26:07.89

M // 50-54 // US

216.8 lbs
28.7 BMI

intermediate:
1000 m run - 8:00
500 m ski erg - 2:28
1000 m run - 8:00

run:
3.0 inclune
13:00 min mile

ski erg: level 6

8:55 - Beginner

Subbed Ski Erg for Rower. Definitely can go up to intermediate next time.

800 m run
180 banded ski
800 m run
19:23

1750m run
500m ski
1850m run
20'44

Rx   15:42


1st Mile ~ 6:40
Ski ~ 1:55
2nd Mile ~ 7:05

The Ski Erg was surprisingly tough after that first mile!

19:55Rx

 mile 1: 8:45

ski: 1:55

 mile 2: 8:55

55yo, as RX'd...20:21 ran on the Assault Runner.

2 mile bike, 50 smash balls, 2 mile bike, 50 smash balls (the only one I could find was 15#). I so enjoy running but I know that it would be unwise, so I had to dramatically modify this (plus no ski-erg in my gym). Confident it was under 20 minutes before the additional smash ball round, so I am guessing about 23:00 total.

1 mile run, 6:55
4 minute bike, level 6, 80 rpm
1 mile run, 6:44

17:54 total including transitions

1 mile run
500m rope pull machine
1 mile run
24:10

Runs weren't great but that rope pull machine took at least 5 minutes to get through 500m.  I spent a solid 2 minutes trying to find a ski erg in the gym but couldn't so just went with the rope pulls vice hunting for a slam ball.  The 15mph head wind the majority of the second mile didn't help either.

Scaled 
1 mile treadmill run at 1% incline 
1000 meter row
1 mile treadmill run at 1% incline 

18:57

Rx, on assault runner
21:32
would have been closer to 20 if I hadn’t stopped twice on the 2nd run due to ab cramping (I think I went too hard on the ski/should have gone with a lower damper setting). 

18:15 Rx’D

15.36

19:27

1 mile run
1000m row
1 mile run

M/49/6'2"/185#

2000m row (7:50)
50 slam balls 20#
2000m row (8:03)
18:44

20:50 scaled
.75 miles (each bread) on the treadmill woof
500m on weird globo gym rower

Beginner option:
For time:
Run 800 meters
Ski 350 meters
Run 800 meters
19:48

15:27
1 mile run 7:54
500 m Upright Rower on squat rack 2:00ish
Echo 2 miles or 75 cal. 

First time running a couple of weeks. I was too scared to do the second mile. My calves were super tight!

Run 2km (treadmill)
Ski 500m
Run 2km (treadmill)

Time 34:40 🫡
I was not aware about time cap, just wanted it done ✅

for time
1 mi run
50 pull-ups 
1 mi run
—— 21:41

Scaled/subbed
1000m row
50 slam balls 20#
1000m row
14:39
m/53/175
This may be odd, but my quads from the goblet/air bike wod are just now feeling ok--I couldn't walk normal until yesterday.
I scaled appropriately--chalk it up to yet another thing to work on.....

Run Ski Run
For time:
Run 1 mile
Band Ski  200 reps 
Run 1 mile
Done in 20 minutes 

Intermediate but replaced ski by echo bike 30kcal. 11:31 

M/48 Rx 🥳 21:42

1.61km
500m
1.61km

Assault runner
Ski erg

Nice wake up in the morning 🔥 55% at zone 5, 44 % at zone 4 😅

19:41 CFHIM

Globo wod: If you don't have a ski erg today, sub either  50 slamballs 20/30lb slamball, or a 1k row or 55 calories assault or echo bike. Running subs are 2k row or 110 calories assault or echo bike. If you are subbing the ski erg as well pick a different sub for the run.  If you're using a conventional treadmill use a slight incline.

For time:
Run 1.7km 12km/h pace 2% incline
Row 500 meters 
Run 1.7km 10.5km/h pace 2% incline
20:27 with pauses between transitions