Seventeen PAX made their way to the innagural soft-launch of the new high-intensity AO—The Boilermaker. I can’t speak for anyone else, but I was smoked, which is kind of the point of a high-intensity AO.
DISCLAIMER—Point of emphasis given the nature of the workout.
PRAYER
THE THANG
(A) Dynamic warm-up (Jog, high knees, butt-kicks, carioca, standing toe touch, power skips, arm circles, twists, 5 push-ups, 5 squats)
Brief demo and explanation of sandbag squat cleans, power cleans, and hang cleans.
(B) 4×10 Sandbag Squat Cleans (1:15 recovery interval)
(C) Barbara
5 Rounds (Mandatory 3:00 recovery between rounds)
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 air squats
Purpose is not to pace yourself to get in 5 rounds, the purpose is to move as quickly as possible to the end of the round and get to the recovery period.
MOLESKIN
Great work by the PAX. T-claps to the guys who made it through all 5 rounds. It was great to have guys from multiple AOs (Including Kingsport) make it out. After 3 rounds I had to lean against the light pole during the recovery period. By the time I finished the 5th round, I was sprawled out flat to recover. That’s high-intensity—what we are shooting for with this AO. We are still working through the balancing of timing, volume, and intensity, but we will get in pinned down. This one ran a little over an hour, but I did talk a good bit and spent some time demonstrating movements. Things will move quicker in the future and we’ll adjust the rounds/volume so we end closer together as a group.
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