22 Mins of Rowing and running, change after each runs 750m
A mix of 60cal Ski x2, some box jumps, sand bag carries, lunges, BBJ etc. Should be done in under 13 mins.
Turfgames - Feb 14th
Sat - Pairs again, 8x 400m runs interspersed with 2.5km Ski Erg, 5km Bike Erg, 2km Row and 75 cal Assualt bike
Sun - Team of 6 mixed. I’ve got roped in to this last minute, 4 x 15-20 min workouts, think Crossfit lite esque. The 120kg worm workout is particularly disgusting!
Thank you! I’m hoping for 55-60 Strict press, I’ve tested squat and deadlift at 120 and 140, how much over that I’ll get maybe 5kg if I’m lucky. The run/row is particularly vile and the ski is easily the worst part of the METCON.
Perfect weather for running. Course is ok, undulating and a lot of potholes and road slush to avoid. Paced it completely to target. Set off at 4.30 pace, planned to see how that felt at 5 miles and it was ok, managed to hold on. Came within 5 mins of my PB.
Some very fast runners out today, winner was 52.13 for an 84% age graded result.
This popped up for me earlier in the week, a little bit late in the season so not sure what the weather will be like, albeit only a week after Barcelona, but that’s further south.
In the shadow of Mont St-Michel, rolling bike course.
Only 220 euros for the 70.3 and for those of you in the SE probably doable with a Sunday drive home.
My friend is the announcer at the event and his daughter has won it a couple of times. Looks a great event. Weather will be iffy but I think you can say the same for Barcelona.
Athx Mixed Pairs yesterday and then judging the day after encouraging and helping people on the barbell section is always really fun! My voice is a little worse for wear after shouting at people all day!
1RM Strict Press 59kg, 3RM Squat 115kg which I’m not too happy with, I did try 120 but bailed it. Loaded up 140 on the bar for the 5RM deadlift got to the 3rd rep and thought fuck me this is heavy. Just about stood the 5th up…. That feels like more than 140, recheck the plates, oh thats why its 150 I don’t train deadlifts too much and I’ve never lifted more than 140 for them. Its quite hectic as for both of you, you get 6 mins for strict, 6 for squat and 8 for deads!
Run and row went reasonably well. Finished with 200m lead in our heat for the row.
METCON, again went well. I finished with pulling 20 cals on the ski at a fairly fast rate which ended me
Finished 25/250 and 8/52 age group. The standard there was pretty high I’m sure we’d have placed higher at the other events but London or Manchester will always bring the top people
Its less time working than say Hyrox. So really the run/row is 22 mins, and the METCON, if your fairly fit should be taking less than 20 mins. The strength section is as hard as you wanna make it!
I think I have realised I much prefer doing these things as a pair, its just much more fun. Or perhaps thats me coming from a team sports background. On your own your battling yourself to push hard and also not want to quit, that never goes through my head when I’ve done doubles! I’d say its also a bit more social than say Hyrox or other things as you end up chatting with judges or other competitors in the recovery zones. Although Strength to Endurance went by FAST. You also have the Lite option too. If you’re comfortable with the barbell movements I would 100% recommend giving it a go!
For strength, so you have 20-30 minutes to do basically 9 lifts?
And, if you so want, you can try again to improve your scores / bail and reduce the weight? You just need to do the lifts successfully and the right number of reps?
Yeah pretty much. 6 mins for strict, 6 for squat, 8 for deadlift. You can fail, reduce or increase the weights as you like. The highest amount completed for the required number of reps is your score. Usual practice is do a banker set then push for something harder.
After further consultation with Mrs D we may be making a long weekend of this which will open up a possible opportunity to ruin my wife’s summer holiday in September…..discussions about this are still ongoing.
Anyway, what I want to ask is how do you seasoned flyer, racing types take your powders/gels abroad?
I normally mix up my own powders & have wee 90g ziploc baggies, but this would seem to be a huge red flag going through customs & I feel there would be the chance that both of us could end up with a full body search……this wouldn’t set up the weekend on the relaxing vibe that I had planned.
No bike box for swimrun, so hand luggage or hold & do I ‘fess up to everyone I see?
I don’t train deadlifts too much and I’ve never lifted more than 140 for them. Its quite hectic as for both of you, you get 6 mins for strict, 6 for squat and 8 for deads!