Just so we can scale properly, what is the target time range for this workout?
My gut (maybe GD will chime in when the sun hits the west coast) but I think scaling to accomplish this is 15-20 min is appropriate (there are probably some big dawgs that can go as rx’d in under 15???). Personally, if I went as rx’d (I wouldn’t) I would be lucky to finish in under 40min. Since it’s a metcon, but a large cycling chipper, I would say max time is 30 minutes or it’ll turn into a slog. Kinda rambling (no coffee yet ) but I hope this helps.
It’s one of the things that was missing a couple of years ago: how fast (well, slow) should a WOD be done before it’s time to scale up or down. It was mentioned now and again (such as doing Fran as RX’d in 15 minutes is not doing Fran).
Still, with this WOD, seeing this is like an Angie and a half (different order though) then expect 1.5x to 2.0x in the time. Not sure what you should get with Angie to base what you want for this.
PS: On base (Camp Lemmonier in Djibouti) today had a “screening” to for those who can take the Tin Cup Challenge on the French base in two weeks. The screening was 25 pull-ups (kips ok) and 3 20’ rope climbs (no legs). Did the pull-ups in 35 seconds. Sadly, I couldn’t do the rope climbs, not even 1 (hmm, guess I found a major weakness).
The Tin Cup is: 50x pull-ups, 6x 6m Rope Climbs, 100x push-ups (chest to ground), 100x sit-ups (chest to knees), 400m run w/ 25 kgs, 10x bench presses w/ 60 kg all done in under 35 minutes (not counting time between exercises).
Named this Bitch From Hell!
And did she live up to that….
Warm up 500m row
Pack
For time:
15 Squats
15 Push-ups
15 Pull-ups (ring rows)
15 Sit-ups (with towel)
35 Squats
35 Push-ups
35 Pull-ups (assisted with band)
35 Sit-ups (with towel)
50 Squats
50 Push-ups
50 Pull-ups(assisted with band)
50 Sit-ups (with towel)
23:49
The pull ups took an eternity, I absolutely hated that, she was torture.. maybe she should be renamed Jack Bauer!
Just so we can scale properly, what is the target time range for this workout?
My gut (maybe GD will chime in when the sun hits the west coast) but I think scaling to accomplish this is 15-20 min is appropriate (there are probably some big dawgs that can go as rx’d in under 15???). Personally, if I went as rx’d (I wouldn’t) I would be lucky to finish in under 40min. Since it’s a metcon, but a large cycling chipper, I would say max time is 30 minutes or it’ll turn into a slog. Kinda rambling (no coffee yet ) but I hope this helps.
It’s one of the things that was missing a couple of years ago: how fast (well, slow) should a WOD be done before it’s time to scale up or down. It was mentioned now and again (such as doing Fran as RX’d in 15 minutes is not doing Fran).
Still, with this WOD, seeing this is like an Angie and a half (different order though) then expect 1.5x to 2.0x in the time. Not sure what you should get with Angie to base what you want for this.
PS: On base (Camp Lemmonier in Djibouti) today had a “screening” to for those who can take the Tin Cup Challenge on the French base in two weeks. The screening was 25 pull-ups (kips ok) and 3 20’ rope climbs (no legs). Did the pull-ups in 35 seconds. Sadly, I couldn’t do the rope climbs, not even 1 (hmm, guess I found a major weakness).
The Tin Cup is: 50x pull-ups, 6x 6m Rope Climbs, 100x push-ups (chest to ground), 100x sit-ups (chest to knees), 400m run w/ 25 kgs, 10x bench presses w/ 60 kg all done in under 35 minutes (not counting time between exercises).
I would agree. Having a target range for the time to complete the METCON WODs would be a great help to us newbs. I noticed that I had been completing a number of WODs with too much weight and too slowly. After reducing the weight and improving my form I feel like I am getting a better workout. So, much thanks for including the timing when you can.
Damn this was hell (I guess it was perfect for halloween). At first I was making good time until my grip got to me, but hey I finished just not under 20 min (next time I will). Happy Halloween everyone! ! !
I would agree. Having a target range for the time to complete the METCON WODs would be a great help to us newbs. I noticed that I had been completing a number of WODs with too much weight and too slowly. After reducing the weight and improving my form I feel like I am getting a better workout. So, much thanks for including the timing when you can.
Yeah, this is a subject that comes up frequently. Metric/TP - how about a sticky on this subject over at the newb forum?
Guys, GD is understandably a hugely busy man, and he does this everyday for us and the rest of the community ... FOR FREE!!!. Please keep this in mind.
IN GENERAL: the answer to this frequently asked question is this:
So, if not provided with a target time, do a search either here or at the main site: look at the previous time this was done, and find an average range of the best times performed as required. Scale appropriately for your fitness/capability level in order to accomplish the WOD in that time frame (plus a buffer - maybe 10%). There ya go!
In this case, since it’s brandy-new , I’d get a feel for something similar, and guess a target time based on that (here, Angie is a good stab like Nukemarine said).
Saturday morning Sweat-Fest (should have been suck-fest) at CF New England:
W/U
2 rds:
DU practice
10 GHD
5 Ring Dips
10 push ups
5 pull ups
3 HSPU attempts (ended up as negatives, but getting closer)
DROMS
Happy Halloween
3 person teams complete AMRAP 25 of:
7 Burpees
12 Box Jumps (20”)
150 meter Sprint
This is a team workout. Once a team member begins the run, the next team member can begin the burpees.
10 rds plus burpees and box jumps. This was deceptively evil. Figures, it has burpees.
Are we doing this “Cindy Style”, mixing the exercises any way we want to get the round done or finishing all the sit-ups before moving on to the push-ups, etc?
Are we doing this “Cindy Style”, mixing the exercises any way we want to get the round done or finishing all the sit-ups before moving on to the push-ups, etc?
Uh, Cindy is not generally done the way you describe (rds are 5 pull-ups, then ten push ups then 15 squats. Wash-rinse-repeat)
I believe the intent here is similar. Do all 25 of each, then 50, then 75. In order. Scaling is highly recommended. Enjoy.
) but I hope this helps.
, I’d get a feel for something similar, and guess a target time based on that (here, Angie is a good stab like Nukemarine said).
