Tuesday 2.7: Sprints and pair wod

Tuesday. Sprints 4x400m with 90sec recovery. Pair wod with my bro. As a team, complete the following set of movements: 150 pull-ups, 150 burpees, 150 kb snatches (20kg). Time 23min.

Yes man! It was time for some outdoors training, one of the best shots of the week. I love these workouts. It's awesome to enjoy the summer weather and do some serious workouts with friends. Today Marko was not able to make it but Toni and my brother came along. We had some pair wod in front of us. Prior to that, we did sprints.

Sprints. Time 10.04

• Run 4x400m
• Rest 90sec between rounds

Time 10.04. On average this means 1.23.5 min per round. The first round was sick. It was clearly seen we are brothers with Sipa and the rivalry between us is fierce. Even though neither of us openly admits it before a metcon, it's obvious we both need to beat that other guy. Our first sprint was fast compared to our normal running pace. I led the round all the way to 250m, on the following 50m Sipa caught me and the final 100m we ran side by side to the goal line. Neither of us took an extreme sprint in the end because there were 3 rounds more to be completed. I thought the pace was not that fast but I stopped the clock at 1.10 so it definitely was faster than we would normally run.

It took some of the sharpest edge from both of us and pace got slower especially on the last two rounds.  Second round was around 1.20 and the last 2 rounds about 1.30. Toni's first round was 1.27, then pace also got a little slower, 1.30 plus minus 5 sec.

Bros

Pair wod. Time 23min

• As a team, complete the following set of movements
• 150 pull-ups
• 150 burpees
• 150 kettlebell snatches, 20kg

Our legs were pretty wasted at this moment. Without a proper warm-up they were smashed. It was time to move on the the pull-up bar. The workout we did with my bro included 2 bodyweight movements and one kettlebell move. First, 150 pull-ups in a row, then 150 burpees and finally 150 kb snatches. All pull-ups have to be completed before entering to burpees, and then snatches.

Pair wod, pull-ups and burpees, first 10min

Our strategy was to go in sets of 10 reps throughout the workout. It pretty much went like that. I did 10's in the pull-ups whereas Sipa changed it to 5's after 100 reps. No big difference there. Other than that, we both went as planned. Good job! And those kettlebell snatches were the first ones for bro, he's openly done dumbbell snatches. The movement is almost the same but the way you have to handle the bell in the up-position so that it doesn't destroy your wrists.

KB Snatches

In the pull-ups I had to concentrate to get all those reps unbroken. I could have managed the sets up to 200 reps, I believe. That would have meant 100 reps for me. Burpees got breathing going faster and the snatches were not that difficult for me. We wouldn't have a more suitable weight in the snatches. 32kg would have been too tough? This was a good workout and it was spectacular to do it as a pair wod!

The end of the metcon, kb snatches

Toni's workout.

• 400m run
• 2min burpees (40 reps)
• 400m run
• 2min double unders (70 reps)
• 400m run
• 2min kettlebell swings, 32kg (34 reps)
• 400m run
• 2min wood thrusters (34 reps)

Toni was supposed to do this as a pair wod with Marko. The other one runs 400m and the other one does certain movements. Once the first guy finishes his 400m run, they switch roles. However, Marko wasn't able to come today (bit of a flu) so Toni imagined Marko was running for exactly 2min. Works well. Those repetition numbers in brackets above are numbers Toni gave me afterwords. He said those are more like estimates.

Pony