Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
Noah Gabriel Landis 37:47. Post time to comments.
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Pack:
Five rounds for time of:
Run 200 meters
3 Muscle-ups or 7 Muscle up progressions
Run 200 meters
3 Handstand push-ups or 7 Handstand push up progressions
Run 200 meters
15 second L-sit hold or 30 second Tuck sit
Run 200 meters
10 One legged squats or 20 one leg box step ups
Puppies
Five rounds for time of:
Run 200 meters
3 Muscle up progressions
Run 200 meters
3 Handstand push up progressions
Run 200 meters
15 second Tuck sit
Run 200 meters
10 one leg box step ups
That’s 20 one legged squats per leg.-checked the question on the main site.
J
I didn’t see it in the WOD demo video that way and it would be a departure from the norm if it were.
Normally 20 one legged squats is done as 10 each leg, alternating each rep.
So:
Left down up
1
Right down up
2
Left down up
3
Right down up
4
...
Left down up
19
Right down up
20
20 each leg would be 40 the way they’re normally counted.
Unless it’s spelled out in the WOD demo video I’d do it as 10 each leg, alternating each rep.
Ok this is probably a question for GardDawg or someone. Is it better to be getting 10 assisted pull-ups/dips, or 2-3 unassisted right now?
It depends on the workout.
If the workout calls for 2-3 that you can do unassisted, then do them unassisted, if it calls for 100 then you’re going to need help.
If it’s somewhere in between, as most are, you have the option of doing as many as you can unassisted, then switching to assisted.
But also consider the overall pace of the workout.
If doing the unassisted version is going to slow you down due to muscular failure then you’re going to lose the metabolic impact of the WOD and for most metcons you’re better to abandon your ego and chose a version that will let you steam through as fast as possible.
Metric, thanks, that makes sense. What about in the warm-ups? I guess my overall question is which is going to get me to do 10, 20, 30 etc unassisted fastest? From the personal experiences and knowledge that you guys have. There are a lot of “personal trainers” and “fitness experts” in the Marine Corps who claim that “Recon-Ron” or “Armstron Pull-up Program” or 20 assisted, etc… You get the point. So asking the opinions of you guys since you all seem to be significantly more knowledgeable than most of us around here.
Plus, long term I think it would bad A$$ to get on the pull-up bar and just knock out 30-40 dead hangs….
Metric, thanks, that makes sense. What about in the warm-ups? I guess my overall question is which is going to get me to do 10, 20, 30 etc unassisted fastest?
Basically, doing lots of pull-ups.
You can systematise it any way you like, but all of those programs come down to one thing: practise.
If you work at something and make it a focus you get better.
I would see how it develops. If you’re not making progress at all then you can prioritise it.
Everyone wants a secret method to getting from a to h and the only secret is to hit b,c,d,e,f and g.
I’m sorry, I really have no specific advice but be patient, work at it and don’t overdo it. Slow gains are permanent gains. Fast gains almost always set you up for an injury.
Metric, thanks, that makes sense. What about in the warm-ups? I guess my overall question is which is going to get me to do 10, 20, 30 etc unassisted fastest?
Basically, doing lots of pull-ups.
You can systematise it any way you like, but all of those programs come down to one thing: practise.
If you work at something and make it a focus you get better.
I would see how it develops. If you’re not making progress at all then you can prioritise it.
Everyone wants a secret method to getting from a to h and the only secret is to hit b,c,d,e,f and g.
I’m sorry, I really have no specific advice but be patient, work at it and don’t overdo it. Slow gains are permanent gains. Fast gains almost always set you up for an injury.
Got it. Thanks for the reality check Metric! and that is going in my signature now!
1200 Local time.
Gymnastic Integrated Trng.:
(Planche-frog 6s + Tucks 6 reps(10s)) x 3sets:
Set 1 : Completed (planche)
Set 2 : Completed (planche)
Set 3 : Completed
T.U.L. (tucks) = 60+60+60=180sec
Set 4 -10: Planche-frog (set 6 - planche)
Note: Improved T.U.L by 8 seconds, more important though performed sets without herky-jerky movment. Therefore, significant improvement. Also, did three planches another significant improvement. Tonight get good sleep and rest day on Wednesday.
Pack
Three rounds for time of:
Run 200 meters (subbed 1 min elliptical)
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
subbed 1 min sprint on elliptical for runs due to swelling in knee (old injury). Kipped the pullups - sets were broken whenever I lost my kip rhythm. All other sets unbroken
There are a lot of “personal trainers” and “fitness experts” in the Marine Corps who claim that “Recon-Ron” or “Armstron Pull-up Program” or 20 assisted, etc…
I will stand on my soap box and preach the virtues of the Recon Ron program until I die. I’m not embarrassed to say that ~5 months ago I could not do a single unassisted pull up, period. I order to get me going I started the Recon Ron program doing assisted pullups for each step. When I hit Step 14, I started over doing unassisted. I’m now at Step 5 and can push out 6-7 unassisted pull ups straight.
In WODs with high # reps of pull ups (Cindy, Murph) I used to have to do beginner (basically ring rows), now I can do them assisted.
It’s not an easy program as you have to be dedicated to do pull ups daily, however it only takes 5-10 min so it’s not that hard to squeeze it in. The Recon Ron program seems to be perfectly paced to allow sustained growth without injury.
Ok, stepping down from my virtual soap box now PM me if you want more info on my personal experience with the program.
PM me if you want more info on my personal experience with the program.