27 April 2010

Work Capacity

Wednesday's Training Session:

For time
500m Row
150x Double-unders
50x Burpees
100x Sledgehammer swings

Notes: If you have yet to master the double-under substitute tuck jumps (Jump as high as you can and bring your knees up to your chest). If do not have access to a sledgehammer do kettlebell swings instead. Sledgehammer swings are different then kettlebell swings in that they force your core to contract hard each time the sledge impacts the target this equals tremendous core strength.


  1. Another tough work capacity session if you haven't mastered double-unders yet. Finished in 10:41.

  2. just did a good swim for this one

  3. 18:55:55

    Tuck jumps and burpees were terrible. Kettlebell swings @ 1.5 pood.