Friday 21.6: Rowing, burpees and sit-ups

Friday. 6 rounds of 500m row with 2:00 rest between sets. Metcon, 3rds of 10 burpees and 20 sit-ups, wearing a 9kg weight vest. Time 3.48.

Friday's program was all about metabolic conditioning. Rowing intervals as the main focus area. Total of 3k rowing in small pieces, trying to go all in. I also brought my weight vest to play a role in this training session. I utilized it for burpees and sit-ups. There has not been a single soul at the gym today nor yesterday since it's the finnish mid-summer holiday. The day is longest today, sun will not come down all day / night and people are pretty much at their summer cottages. We're also driving to the country side in the afternoon with Pauliina to meet with some friends.

Rowing. Times between 1.39-1.40.

• 6 rounds of 500m row
• 2:00 rest between rounds

My goal was to go fast each round, not looking to get a good average but to see how fast I can go and then try to maintain that speed through all 6 rounds. On the first round I was at 1.40 / 500m. On the second the same time. Actually, all 4 first rounds my time was identical, 1.40 on the clock =) At this stage I thought the following rounds I might lose a second or two but was actually able to drop 1 sec of the clock, reaching 1.39 on the last rounds. I was pretty wasted after the last round. I taped the first and fifth round, below you'll see some action from the 5th set.

Fifth set of rowing, time 1.39

Metcon. Timr 3.48

• 3 rounds of:
• 10 burpees
• 20 sit-ups
• Wear a 9kg weighted vest

Quick metcon in the end with burpees and sit-ups. Didn't want to take any barbell / dumbbell / kettlebell work today, simply focusing on bodyweight movements spiced with a 9kg vest. What's a better conditioning movement than burpees? It's pretty much the best. Sit-ups as a friend for those burpees. The nature of both movements is different when you wear a vest. Haven't done many vest burpees, definitely wears a man out better and quicker than a traditional burpee. Surprisingly those sit-ups got to my core, even though there were only 60 of them. Guess it was simply the extra weight that had to be carried. Go figure, have to try them more to find the answer. Should utilize this vest more anyway, it seems to be an awesome equipment!

Metcon of burpees and sit-ups