November 11th, 2015


Matt Quinn with a new Back Squat PR at 415

*Testing Period* – Be sure to post your results (and feels) to the comments!

Against a 25-minute running clock:
Row 5,000 Meters
AMRAP Burpees in remaining time

Notes:
– Get a good aerobic warm-up in before starting
– Note the time for your 5k (very important) plus number of Burpees
– Burpees are finished at FULL EXTENSION OF THE HIPS, so don’t short them
– Spend some time cooling down/mobilizing afterward; come back Friday ready to test some more

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19 Comments

  1. 5k row: 22.49.4
    + 22 burpees

    Was trying to keep under 2:10 pace for the whole row, but I couldn’t hang on for the last 2k. All in all, didn’t feel terrible.

    See y’all in RI for Friday’s workout!

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  2. Row felt pretty great.
    19:28.6 started to pick up pace at 250M left and then full sprint with 150M left. Kept the pace around a 1:57/500M the whole time.

    Did 80 burpees in remaining time. Averaged around 16-17 burpees a minute. Never broke just kept moving.

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  3. 5k row – 19:48 + 51 Burpees

    I set that little pace boat jerk and tried to keep up… Split stayed pretty much at 2:00 other than the first and last 1k. Burpees are a terrible movement, just kept moving.

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  4. 5k row: 23:37 + 23 burpees. Was pretty steady at 2:20 the whole time. Feet were nearly numb by the end of the row…probably not normal?

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    1. Tight ankles/calves can restrict blood flow to the feet. Try loosening up prior to a long row (hopefully not going to happen for a long time!). The butt numbness it really common, sitting on a hard surface while incorporating movement will do that!

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  5. Due to my schedule I have to take Wednesdays off so will do Wednesday’s workout on Thursdays.

    19:58.3 (1:59.8 @ 18s/m); 62 burpees
    Breaking 20:00 for a 5K is a lot of work for me, mentally for sure but also physically (best was 2 yrs ago at 19:42, haven’t broken 20:00 until today). 1:58.6 (1K mark), 1:59.4 (2K), 1:59.6 (3K), 2:00.1 (4K), 2:01.5 (5K)

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  6. Great job on this one, all of you. Staring at a monitor for 20 minutes, without even pulling, is hard enough lol. This was a tester put out by OPEX last year for everyone that worked with one of their ECC Coaches. You can check out the results in the comments here:
    http://opexfit.com/september-13-2014/

    And the explanation of why it’s a useful test here:
    http://opexfit.com/september-15th-2014/

    Also, I remember Conner doing this one last year. He rowed a PR of 17:58(!) and 85 Burpees, and told me he feels he rowed “Too. Damn. Fast.”

    Onward guys and gals, see you soon!

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  7. 24:32
    14

    No one has ever made me row that long before. Solo on this one and without music for most of it. Felt alright until I reached 4k. Then I felt really really bad.

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