At a Nirvana, with Sproket as the Q, his Q included 100 reps of Burpees with 4 Thrusters every minute, and later the opposite - 100 Thrusters with 4 Burpees every minute. It sucked enough that I wanted to play with this approach. The guinea pigs would be the pax coming to School of Rock. Preblast asked for Ruck and Cinder.
Warm-O-Rama:
Disclaimer given.
Ruck on - a short shuffle in the parking lot.
Ruck Off - SSH, Weed Pickers (with a demonstration for proper form), Willie Mays Hayes, Copper Head Squats, Moroccan Night Club
The Thang:
Board of pain had 6 rounds, each with 3 exercises - Buy In (20 reps), Main part (60 reps) and Interruption (6 reps). Each round will begin by doing 20 reps of the buy in, followed by 60 reps of the main part. a Tabata app was set to blow a whistle every minute. While doing the main part, if the whistle is blowen, stop and do the 6 reps of the interruption. Then resume.
After 3 rounds there was a recovery ruck - just walk till the end of the parking lot and come back.
Round 1 - Curls; Blockees; Big Boy Situps
Round 2 - Overhead Press; Shrugs (hold cinder and ruck in each hand, shrug shoulders); Erkins on the cinder block
Round 3 - Farmer carry (20 steps alpha, and back); Hair Burners with Ruck On (plank position, move cinder side to side, singles); Squats with Ruck On
Recovery ruck
Round 4 - Skull Crushers; LBCs; Calf Raises while holding ruck and cinder
Round 5 - Freddie Mercuries with overhead cinder; Ruck Merkins; Lunges, single, with ruck on
Round 6 - Kettlebell Swings (kudos to Schnitzel who did this with Ruck On); Flutter Kicks with overhead cinder; Wonder Bra
We almost finished the 6 round.
