Events for November 2022

September 10, 2012
September 14, 2012
BEHIND THE 8 MINUTE BALL

Rather than our normal Big Swole Tuesday, we decided to change things up a bit. We still needed to get our pull-ups in, but instead of a stand alone strength portion, we folded them in along with two other movements for a nice little 3-peat of fun.

Warm-Up: 
250m Jog; 
2x 20 Lunges, 10 Scap-Retraction Push-Ups, 10 Spider Lunges, 10 Hanging Scap Retractions; 
250m Jog 
Group Met-Con: 
3 x 8min AMRAP couplets + 3min Rest 
– Couplet #1 = Pull-Ups & Box Jumps 
– Couplet #2 = Box Jumps & KB Swings 
– Couplet #3 = KB Swings & Burpees 

Each person had to complete all their own reps, although those reps could be completed in any mix desired (e.g., when the workout called for each person to do 10 pull-ups, they could all 10 in a row, or they could do 5 and 5, or they could five sets of 2 – the mix was up to them) The 6pm class was a mix of pairs and trios, while the 7pm class was all trios. For Pairs, each person had to finish all their reps before the pair could rotate to the next exercise. However, for the Trios, went for a slightly execution where everyone had to start with the same exercise, but the first person done could rotate to the next exercise before the others were done. This allowed for a little more work, and put the trios on even ground with the pairs.

AMRAP Couplet #1: 10 Pull-Ups/person + 20 Box Jumps/person

Scaling for the pull-ups included ring rows (for those with no strict pull-ups), band assisted (for those with between one/two to five pull-ups) and strict pull-ups (five or more, basically), defaulting to band assisted if the strict gave out.

So Pairs would complete 20 total pull-ups before rotating to the boxes to complete 40 total Box Jumps (Trios completed a total of 30 pull-ups/60 box jumps, but again, the first person done could rotate over to the box jumps before the other two finished their pull-ups). Box jumps were prescribed as step-down only for the duration of the workout.  Groups worked to complete as many rounds as possible within 8 minutes before taking a 3 minute rest break. After the rest break, the pull-ups were removed from the picture.

AMRAP Couplet #2: 10 Box Jumps/person + 20 KB Swings/person

Similar to the first couplet, each group started with the box jumps, with Pairs completing 20 total reps before moving on to complete 40 total KB Swings, while Trios completed 30 total Box Jumps and 60 total KB Swings.

Less than 3 weeks ago we did a workout with high rep kettlebell swings (“FOUR ON THE FLOOR“), and in the follow up post, we reminded everyone of an easy way to keep control over the KB as your hands get sweaty and the grip flags. Who of you remembered? Who of you was paying attention the first time? If not, I bet you will next time.

Another 3min rest, which probable felt a little shorter than the first 3min rest break, and it was on to the last 8min couplet.

AMRAP Couplet #3: 10 KB Swings/person + 20 Burpees/person

The KB swings were cut in half, but instead of box jumps it was burpees. This is where stabilization really comes into play. The second set of KB Swings were the wake up call, where heavy breathing as a result of the burpees plays havoc on your ability to maintain a tight mid-line.

All in all, great work by all! This was a workout that crept up on people. Written on the board, it seemed like a lot of work, but the look on most people’s faces after the first 8min AMRAP seemed to say “that was tough, but this isn’t so bad.” The trick is that the first round was about maximizing pull-ups before muscular failure set-in. While muscle failure is a miserable experience, it doesn’t have that nauseous, this-is-gonna-suck type of feel. No, that didn’t sink in until the second 8min AMRAP, as the metabolic impact of the box jumps started to be felt, doubled in effect when coupled with the swings. By the 3rd 8min AMRAP, it was just a gut check – literally, as the requirement to keep the core tight during the swings was really taxed by the lingering effect of the box jumps coupled with the immediate effect of the burpees.

At the close of the workout, everyone was sent out the door for a 250m cool down walk before we stretched out the calves and achilles. Great work everyone – not our usual dose of Get Swole Tuesday, but all in all, not a bad way to enjoy the cooler weather. See you all on Thursday.

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0 Comments

  1. Katie says:

    I’m still trying to process my thoughts on this workout. On one hand, I think I could have pushed myself harder, and I might have rested too much. On the other hand, I felt like I was working hard during it. I just didn’t have the “this-is-gonna-suck” feeling as much as I thought I should have, if that makes any sense.

    My knee has been bothering me so I stuck to step-ups instead of box jumps, and I’m trying to protect my irritable SI tendons so I used the 12 kg KB. Sara said it was too light for me, and I agree, so next time I’ll use the 16 kg and see how my back feels. I forgot about the wider grip on the KB until Chris reminded me, and once I changed that it helped a LOT.

    I think the ring rows were too easy, and band pull-ups probably would have been more appropriate. I think I’m in the 0.5 to <1 pull-up category rather than 0. :o)

    In end, I think the lesson from this workout is that I need to figure out how to get my knee and back feeling consistently good, because I’m getting stronger and need to scale up from what I’ve been doing up to now.

  2. Steph says:

    What a fun class! It was so different and I really liked that we still got to do the pull-up work but in a slightly different format. I also got more chin-ups last night than I’ve ever been able to, so that made me really happy. Hopefully more chin-ups will eventually translate to 1 real strict pull-up!

    I partnered up with Andraea (yay!). The workouts definitely sucked more as we went from #1 to #3. As with the kb swings, push-ups, and DUs workout a few weeks ago, the swings were still the worst in last night’s class for me. I did them in 10s and although I was able to maintain that, it definitely required more work towards the end in keeping the core tight. It was cool to see Andraea rocking the 20kg.

    Thanks to Chris for such a fun workout! Looking forward to Thursday!

  3. Amelia says:

    Fun class. I worked with Tess and got some solid chip ups in before switching to the bands.

    The KB swings in the last round were tough. We stuck to 10 each but definitely tough.

    Work trip to Florida on Thursday but I’ll be there on Sunday

  4. Sara says:

    Great tough, fun class. I jumped in with the 7pm class. I worked with SBV and Julia. They rocked the pull-ups. I certainly slowed them down on the first 8 minutes. I had a very hard time with the pull-ups yesterday. Got 6 on my first set and then after the first round I had to mix pull-ups with band assisted. Even those were pretty tough. I felt really tight the first time I hopped up to the pull-up bar. I tried chin-ups but they were actually worse.

    We used the 24″ box and those were ok but slow.

    I love KB swings. I wasn’t able to hang on for 20 in a row with the 24kg but got 10-15 at a time. I actually thought the last 8minutes was the easiest for me. I hit all my swings unbroken during the last 8 minutes and we did burpees 1 at a time. That helped keep good form on the burpees. I didn’t feel them break down at all.

  5. Sara says:

    Great tough, fun class. I jumped in with the 7pm class. I worked with SBV and Julia. They rocked the pull-ups. I certainly slowed them down on the first 8 minutes. I had a very hard time with the pull-ups yesterday. Got 6 on my first set and then after the first round I had to mix pull-ups with band assisted. Even those were pretty tough. I felt really tight the first time I hopped up to the pull-up bar. I tried chin-ups but they were actually worse.

    We used the 24″ box and those were ok but slow.

    I love KB swings. I wasn’t able to hang on for 20 in a row with the 24kg but got 10-15 at a time. I actually thought the last 8minutes was the easiest for me. I hit all my swings unbroken during the last 8 minutes and we did burpees 1 at a time. That helped keep good form on the burpees. I didn’t feel them break down at all.

  6. Julia says:

    Loved the Tuesday changeup. Definitely had some rough patches, but what a great workout. Awesome working with SBV and Sara. The three of us kept moving! Great Tuesday night. Thank you Chris.

  7. Great workout! I was especially pleased I had no knee pain from all the box jumps! Special thanks to Dr. Paul Glodzik (recommended by Tom and Chris), who has been an excellent physio/chiropractic.

  8. Andraea says:

    Great workout! Chris’s explanation of the feeling after round 1, 2, and 3 was spot on for me. Even the second round I was thinking this isn’t bad and Steph and I felt we had a good rhythm going but the 2nd time through on the 3rd round I felt awful! I could hardly get through the swings as I had no core left. Thanks Steph for putting up with my slow ass. It was amazing to watch Steph keep going and not looked phased at all and she cranked out the pull-ups so effortlessly! Steph you rock!

    See everyone next week as I’m off to FL for some R&R!