Saturday 23.7: Pair wod with Antti

Saturday. Pair wod, 15min amrap of sandbag run, s2o and pistols. Result, 7 rounds.

It was one and done on that day. My pal Antti who also lives in Klaukkala joined me for a metcon so it turned out to be a pair workout. Sandbag, barbell and bodyweight.

Metcon. Result, 7 full rounds

• 15min amrap of:
• One athlete runs with a sandbag for 200m
• In the meanwhile the other does 15 s2o @ 30kg, and amrap of pistols

This was a great workout for sure! Thanks Antti for throwing down with me. The point was that I started with the run portion. Took the sandbag on my back and went down and back the park. During that time Antti did push presses for 10 reps and the rest of my run time he went for pistol squats. Once I came back from the run I did 15 s2o's and pistols for as many reps as possible during his sandbag sprint.

The sandbag started to feel nasty on back and put a lot of pressure on breathing. Barbell was light but that's why there were quite a bunch of reps per round. Got those unbroken and then finished each round with pistol squats. It was awesome when my training partner suggested we'd do these. It's not self-evident that people can smash them, and Antti had perfect mobility and leg strength to work it up and down just like that. I got 10 reps per round.

Below you'll see a short recap made by Kari.

Recap

Monday 4.7: Sandbag, Snatch + Run, Pull-ups, Push-ups, Squats

Monday. AM. Metcon, 10rds of: sandbag carry (80-100m), 12 db snatch @ 25kg. PM. Metcon, 3k run, 10rds of Cindy, 3k run.

Metcon.

• 10 rounds of:
• Sandbag carry for 80-100m
• 6/6 dumbbell snatches @ 25kg

Those dumbbells that I bought couple of months ago have really paid off. The benefits have been huge. Working outdoors is easy when you have those little bastards with you. On Monday morning I combined sandbag and dumbbells for a 10-rounder.

Sandy is probably only somewhere at 20 kilos so lifting it ground-to-shoulder wouldn't be that bad but running with it is nasty for sure. I grabbed the bag, went down the road and back. Distance was somewhere around 40-50m, some decline on the way down and incline on the way back.

Those burned my legs and put breathing go heavy. I had a strategy of dropping the bag, walking to the dumbbell and start snatching. Once I reached the db, I was forced to take the first rep right away. Six reps at right hand, then change. Focus on all the metcons the last couple of days has been on keeping myself moving.

Metcon.

• 3k run
• 10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
• 3k run

Because of our little newborn, the warm-up and cool-down parts have been quite short the past days =) On this one I figured running on the first round would work as a warm-up. Took it easy in the very beginning, then sped up especially on the latter run portion.

It was surprising how difficult the pull-ups turned out to be. Went strict with them. Also squats were a good battle. Breathing was heavy almost all the time.

Friday - Saturday 1-2.1: Outdoor metcons

Friday - Saturday. Metcon, 21-15-9 of: sandbag cleans, sandbag lunges, wall balls. Rope climbs. One mile run with sandbag. Karen.

We spent the past couple of days in the countryside so it was quite obvious it's gonna be more or less outdoor metcons all the way. Had one rest day on the New Year's Eve but then I tried to find some time for rather quick workouts. Weather was snowy and suited very well for training outside.

Metcon.

• 21-15-9 of:
• Sandbag cleans
• Sandbag lunges
• Wall ball shots

This was an intense one for sure. It was the first time I played around with a new sandbag I got from Toni and couple of colleagues as a farewell present as I changed workplace recently. I went to the store and bought sandpit sand and filled it up with Kari. It says it can be added up to 28kg but it simply wasn't possible. The little bags inside are full and it possibly weighs only about 20 kilos.

Getting it a bit heavier would be great. However, it's definitely not an issue. There are plenty of ways to use this tool. It also helps that there are handles on different sides of the bag. That enables various grips and tosses around. Doing ground-to-shoulder's a good bunch in a row puts breathing heavier. This was a very quick workout. Everything unbroken and without pauses. On the lunges I had the bag on my back. That brought a good pressure on my arms and made my forearms burn somewhat.

Skills.

• Rope climbs

Later on we went to goof around with the rope. It's always a hassle to get the rope up on the tree branch so we have been thinking how to get it up and down on the branch without climbing ladders. We finally seemed to get it through. In the middle of the process I took couple of reps rope climbs for fun.

Run.

• 1 mile sandbag run

This happened on Saturday morning. We were going shopping but I negotiated 15 extra minutes in order to do a metcon. Had no time to think about it so I just grabbed the sandbag and hit it right away without warm-up.

I went back and forth a 200 meter leg of the road. Dropped the bag after every 200 meters because holding it in back rack position started to make my forearms go numb. This was a fun little piece to start the day.

Karen.

• 150 wall ball shots

In the evening I also had something like 8 minutes spare time left for a workout =) There was Finland's ice hockey game just about to start against Canada. And what a game it was! Under 20 year old world championship game playoffs are going on and this is huge. It was a great game but before it started I grabbed my wall ball and started throwing it against the wall.

I went 20-20-20-20-20-20-15-15 reps to finish Karen. It was more of an emom training. I took 15 breaths in between sets. Didn't have a timer on as I didn't have in any of the workouts. With that said, I worked like the timer was pushing me. No difference there.