Wednesday, August 12, 2015
NerdStrong Gym - The Odyssey
After the warm up we had to do 20x :30 seconds Sprints on the Rowers. Now that doesn't sounds bad but how it worked was, you did a :30 second sprint then during your :90 second "rest" you had to do 15x Push Ups. Then back to your second :30 second sprint and try and keep the same pace, between 100 - 125m. I managed to get between 125m & 130m each time.
So we did 15x Push Ups between rows for rows 1 to 5. For rows 6 to 10 we had to do 5x Ring Rows. 11 to 15 we did 10x Goblet Squats and finally if you made it this far for rows 16 to 20 you did 10x Dumbbell Strict Press' inbetween.
I manged to make it to row 16 and do one set of 10x Dumbbell Strict Press' before time ran out.
In the end I rowed roughly 2,080 meters in a total of 8 minutes. I did 75x Push Ups, 25x Ring Rows, 50x Goblet Squats and 10x Dumbbell Strict Press.. yeah it was a good workout!!!
Thanks coach Andrew for your endless amount of support and encouragement.