We borrowed another from Mayhem and it was a good one
Rusty called it Rhabdo Week at the RRL
Wim Hof Breathing x4 + Pushups
100 Assault Bike Calories
100 Chest-to-bar Pull-ups
100 Front Squats, 135 lbs
100 Kettlebell Swings, 70 lbs
5 rounds of:
10 Hollow Rocks
10 Tuck Ups
Hollow Hold, 10 secs
Rest 1 min
I partnered with Trevor which was a blessing and a curse. It was a blessing because Trevor is so strong and fit. We finished the entire first round and won the workout today. It was a curse because I had to try to keep up with him...which I did not. He clicked off 30 calories on the bike and I did 20. For the 100 calories, he probably did 60 and I may have gotten 40. On the Pullups, my specialty, I held my own and may have even done my 50 a little faster than Trevor but on the Front squat, he smashed 10 and dropped the bar and I did 5. I thought I could do better on the next set, but 10/5 again. I did get one set of 10 during the entire 100, but that was it. Trevor did almost 2x as many Front squats as I did. I was able to match the Kettlebell swings and we came in at a photo finish to complete 1 full round in 20 minutes.
I love team workouts for 2 reasons.
1. Interval work is good
2. Partnering with someone pushes you to go much harder than you might have without a partner. Eventhough I was not on Trevor's level on the front squat, he pushed hard to get 10 reps and I pushed hard to get 5 so I wouldn't let him down. It was effective for both of us. Once the Front squat was complete, I pushed even harder on the swings to pull my weight. In the end, we were both wiped out...mission accomplished.
Put in some partner work in your program and see what you think.