275, 9’
275, 9’
295, 8’
300, 9’
300, 8’
300, 9’
No bike available. 

M/33/5'7"/215lbs


DeadLift 225lbs 6x3

Just lifted and ran a little today. Box room was full, so I nixed the echo cals and jumps.  

157.5kg DL
2.5m jump 
13s 10 cal

rd1-325/86"/19 sec
rd2-345/90"/17 sec
rd3-355/93"/16 sec
rd4-365/90"/18 sec
rd5-365/90"/15 sec
rd6-365/90"/16 sec

DL: 255#/265/275/280/285/290
BroadJ: best was 82" (all were at least 74")
Echo 🚲: 24s/29/25/27/25/19

126.5 kg deadlift
83.5 inch Max jump
40 sec best time on WG Air 20

235, 255, 275, 295, 315, 265

285#/6’4”/30 sec row

R1:  245/6’2”/32 sec
R2:  255/6’3”/30
R3:  265/6’4”/30
R4:  275/6’4”/32
R5:  285/6’6”/31
R6:  290(f), 285/6’3”/31

What an enjoyable workout!
61/5’8”/159

225-275-315-335-345–355
I did box jumps 24’ instead of broad jumps. 
10 calories on the air bike. 

M/56
290 deadlift
82.5" broad jump
28 sec 10 cal

5 x3 deadlift 40 kg
5 x 5 broad jumps
5 x 10 cal Bike 

All deadlift at 120Kg, broad jumps around 6ft each and all Airbike inside 13 seconds 

I liked this!

M/54/5'9"/ 190#

R1: 135# 5 Broad Jumps ~5' ~34 sec on ECHO Bike
R2: 185# 5 Broad Jumps ~5' ~35 sec on ECHO Bike
R3: 205# 5 Broad Jumps ~5' ~37 sec on ECHO Bike
R4: 235# 5 Broad Jumps ~5' ~39 sec on ECHO Bike
R5: 265# 5 Broad Jumps ~5' ~40 sec on ECHO Bike
R6: 270# 5 Broad Jumps ~5' ~40 sec on ECHO Bike

200 lb deadlift
27 ft 10 inch broad jumps
21 sec assault bike 

Did the beginner routine-for deadlifts, used 45lbs. My broad jumps averaged 4 feet. Did Echo bike 15 cal. Total time 15 mins, 30 seconds.

F/4’9”/105
180#
6’6”
0:27

My Training on Wednesday december 13 in the afternoon
For load:
3-3-3-3-3-3   
Deadlifts
After each set complete:
5 Broad Jumps for max distance
Row calories as fast as possible
Rest 3 minutes between sets.
I lifted 204 | 214 | 234 | 244 | 254 and 264 setting my Personal Record on 3 reps Deadlift.
https://youtu.be/JvrWL1ELxtc

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M/26yo/Rx, first time posting a score here. 
DL: 425 
Broad Jump : 9’6” longest single, 46.5” longest 5-jump 
Bike: 15sec, last 2 rounds became 20sec
This was a lot of fun, thought I was going to chew the 10 calories in 10 seconds or less, but 2 seconds in the fatigue would set in and it was just a fight to hold 88-90rpm, let alone the 104 cadence I had in mind haha. 

Thank you! I love this stuff. 

DL: 310
Broad Jump: 8’1”
10cal Echo: :15

225-(2)8’ (3)7’5” - :17
240-(3)7’10” (2)7’5”- :16
265-(1)8’1” (3)8’ (1)7’10”- :17
280-(2)8’ (1)7’10.5”(1)7’10”(1)7’8”- :16
295-(2)7’10.5”(1)7’10”(1)7’8.5”(1)7’5.5”- :17
310-(1)7’11”(1)7’9.5”(1)7’9”(1)7’8.5”(1)7’4.5”- :15

GWU: Full Body Rot
2x 5cal Bike/10 KBS/10 KBDL/20 JJ

SPWU: DL Prog. ^wod weight

Jumping Practice/WU

Cool Down: Hamstrings

Rx(but the bike air cal?)

Best: 475/7'11"/0:12

R1: 305/95"/0:21
R2: 355/95"/0:16
R3: 405/91"/0:16
R4: 435/93"/0:15
R5: 455/91"/0:15
R6: 475/87"0:12

285# max (1 rep max is 340ish), long-jump surprisingly good - no tape measure, but well over 2m on each. Also no echo bike in my gym, so decided to do a separate 5 mi on bike as warmup, even though that wasn't the intended stimulus.

DL: 350#
Broad Jump: 7’9”
Echo Bike: :14

scaled to 10 cals row

305lbs/ 7'8"/ 17 seconds

205-235-255-265-275-285

Rx   405lbs. / 8’3” / :13



Set 1: 335lbs. / 7’11” / :16
Set 2: 355lbs. / 8’2” / :15
Set 3: 375lbs. / 8’3” / :13
Set 4: 385lbs. / 8’3” / :14
Set 5: 395lbs. / 8’1” / :13
Set 6: 405lbs. / 8’3” / :13

That was a fun session, I usually just do straight strength following mainsite, so this “Power Session” was interesting!

Michele and Team, do you have any suggestions on how to run this at my Affiliate? I have 4 Bikes, 1 Ski Erg, and 10 Rowers. My classes might be as high as 16-18 athletes.

No bike, subbed 10 rower cals:

Rd1: 315 lbs, 89.5”, :24
Rd2: 345 lbs, 89.5”, :24
Rd3: 365 lbs, 90.5”, :22
Rd4: 380 lbs, 91”, :21
Rd5: 395 lbs, 89.5”, :23
Rd6: 410 lbs, 89.5”, :23

M/39/72”/170

as rx…wow! That was rough.  DL @ 140 kg across all sets. 8’ to 9’ broad jumps. :18 to :20 on bike. 

325 lb
7 ft jumps
20 second bike sprint, level 10, 120 rpm 

Moderate Load
225/225/245/245/275/275
Max Broad Jump
10x Cal Row as did not have Echo Bike at Global Gym

Great workout! Thanks team!! Reminded me of explosive athletic training for football/basketball when I was a kid :) 

Rx
245-255-265-275-285-295#
All jumps >6'
:15-:15-:15-:14-:14-:13 to burn 10-cals

Left my measuring instrument behind so distance for broad jumps were mostly an educated guess using my shoes as the unit of measure (size 11.5US).  DLs were done as close to Rx as I was comfortable with (previous lower back injury has made me very wary of 'heavy').  That being said, haven't gone above 285 in a hot minute, so it was nice knowing I could still do it.  Cals were done on an Echo/Assault style bike by Hammer Strength, so I don't know how accurate those times for the cal burn are.

Another great workout, thanks Michele!

Heaviest: 340#
Longest: Unk 
Fastest: 12 seconds

340-315-315-315-315-315 (completed after Day 12 of deadcember… lower back was fried)

Broad jumped for distance and feel, not measured 

Echo bike: :23- :16- :15- :14- :14- :12

Dang. This workout looks fun, but…traveling, so a playground workout of 5 RFT
30 walking lunges
30 push-ups 
10 pull-ups 
16:22

61/5’8”/155

135kg 2m 15sec

215#, 6ft, 17 seconds 
RX

365 lb, 2m 34cm, 14s. CFHIM

M/49/6'2"/185#

DL 
300/315/325/335/345/360
Broad jump
7'+ on each jump each set longest was about 7'5" shortest right at 7'
AB 10 cals
:15 across each set

295# deadlift, 30" box jump, 22 sec row
Made substitutions because of lack of space and equipment.
30" box jumps instead of broad jumps
8 cal row instead of bike
23:00 minute total

Beginner option:
For load:
3-3-3-3-3-3
Deadlift
After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories
Rd 1 115lbs 4'2",4'3",4'6" :20 max effort Echo
Rd 2 145lbs 5'6",5'5",5'6" :20 max  effort Echo
Rd 3 165lbs 5'1",5'8",5'6" :20 max  effort Echo bike
Rd 4 185lbs 5'6,5'7",5'10" :20 max effort Echo bike
Rd 5 215lbs 5'10",5'10",5'6" :20 sec max effort Echo bike
Rd6 225lbs 5'8,5'6",5'9" :20 max effort Echo bike

360 used Farmers carry rickshaw, no jump (pain and cramping in calf), 12 sec. Echo might have been better but I needed a partner to confirm. 

135# across, 6’ and 21 sec

M/48   132,5kg - 250cm - 22sec

335-lbs, 6ft, 10 seconds, as rx'd

Deadlift only, top six sets of 3x reps:

255/275/305/315/335/345

Was able to get on schedule today! Completed at the Y. No echo bike but some type of spin cycle that had a calorie measurement. 

315-335-345-355-360-365
30’-35’ (no tape measure, but about 6-7’ each jump)
0:19 was the fastest. 

365x3 might be a PR. Tough to hold the shoulders back and keep a good grip at 355+. 

120, 140, 160, 180, 190, 195kg
200cm broad j
10 cal

M/48 Rx 🥳 I was intending to scale but I realized after the first round I could just get 10cal in 20 seconds so kept that up. Also my previous 1RM from this year was 100kg, but I went on to 3x 120kg today so thats a huge improvement for me 🥳🥳🥳 

Allround had a great workout in the AM, especially after yesterdays failure 😣😅..damn thoose wall walks. 

3 @70kg-3 @80kg -3 @90kg -3 @100kg -3 @ 110kg  - 3 @120kg
3x 2 meter broad jumps
3x 10 cal Echo bike

Had to shorten the breaks to 2min so I didn’t miss work. Better then skipping my warmup. 

Globo wod: If you are using iron plates today lower the bar down under control,  and use pads under the plates if noise is a concern.   If you don't have an assault or echo bike available sub 10/15 calories row at max pace, or 100m treadmill runs with a high incline.  Broad jumps as Rxed. 

Hotel gym sub 5 sets of 100m treadmill sprint at max incline at max intensity, 5 Broad jumps for distance and 7 devils presses 35/50 lbs for time.(or 10 burpee touch 6" over reach if dumbbells are not available).  In this the treadmill sprint is what causes the CNS wallop, and the devils presses is where the weight is.  Not the best but most Hotel gyms don't have heavy enough dumbbells to elicit the training response desired deadlifting them.  Scale the devils presses as necessary.