Monday, March 28, 2016

Monday 28.3: Intervals, Ghd's

Monday. Every 4:00, perform 15 cal row, 12 wb, 9 burpee. For 7 total sprints. Accessory, 75 ghd's.

This day was all about sprinting as fast as possible. I left the barbells alone. My legs are still tired so today's effort was a good battle. This was entirely bodyweight stuff. In the end I did core accessory work.


  • Every 4:00, for 28min
  • 15 cal row
  • 12 wall ball
  • 9 burpee
Each set took me about 1:20, couple of seconds give or take to some direction. Rowing was somewhere at 1:30 pace. At least on the two sets on which I checked the digits afterwards. Can't see the pace when the digitals show the number of calories so I had to come back, push some buttons and see the pace after intervals. I just wanted to go max effort each time I had my hands on the handle. Happy to see the pace was fast for me.

The reps of each element was planned so that I can push through even with the dark place crawling in. It's a funny feeling when legs are almost out of gas but you just keep going forward. It's not the first intervals that are bad but after couple of those the last ones are miserable. It finally made my legs hurt already after the rowing.

Burpees started to burn legs big time, and 9 reps were definitely enough. I had thought about the rep scheme in couple of different styles but this was eventually the one, and I liked it.



  • 75 ghd sit-ups

Some core work in the end. I basically did this as an emom workout. One set of 15 reps per minute. It took quite precisely 30 seconds so it was 1:1 work:rest ratio. It got hard on the last 2 minutes but there was no doubt of hitting each set.

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