Monday 11.11: Rowing, pull-ups, t2b

Metcon. Every 2min: 250m row and alternately 10 pull-ups / t2b / k2e, for a total of 9 sets (18min).

Bodyweight stuff, rowing combined with action at the pull-up bar. My upper body is crashed from the weekend's pull-ups and push-ups (150 reps both) and legs are freaking sensitive after squatting almost 8.000kg yesterday. So it was time to sit on the rower and start working my ass off!

Metcon. In 18min, 2.250m rowing with 30 pull-ups, 30 t2b and 30 k2e.

• Every 2 minutes for a total of 9 sets.
• First 3 sets: 250m row, then 10 pull-ups (750m row, 30 pull-ups in 6min)
• Next 3 sets: 250m row, then 10 toes-to-bar  (750m row, 30 t2b in 6min)
• Last 3 sets: 250m row, then 10 knees-to-elbows (750m row, 30 k2e in 6min)

Difficult to put it in writing but I hope you follow me =) Idea was to start a new set every 2 minutes. Each set started with rowing 250 meters. After rowing that distance you have to do 10 reps of one bodyweight movement for 10 reps. For first 3 sets (6min) the movement was pull-ups, then the next 3 sets (6-12min) it was t2b and the last 3 min (12-18min) it was k2e. A total of 2.250m rowing and 30 reps each bodyweight movement.

I kept a balanced pace of 1.40-1.43 with the rowing machine. Then walked easily at the pull-up bar and did my reps, unbroken all the way. Then walked back to see my timer which said there's about 30+ seconds to wait for the next 2min set to start. I kept the rowing pace the same and did the movements unbroken so the time frame remained the same for the entire 18 minutes. It was just the heavy breathing that got a little faster towards the end. Abs started to feel it as rowing plus those t2b's and k2e's are all putting stress on the core. So this workout included a breath catching moment after pull-up bar action had been done. A little different than regularly.

I was able to keep the pace on the rower on a smooth pace and there was just a little variation between sets. This was a good and simple workout even though it looks complex on paper. It was a good metcon in its pure nature. The main purpose was to get blood flowing, heart pumping and lungs providing air. I succeeded in that goal.