As part of our warm-up, the 5 a.m. class took a slow 400-meter jog while Tim wrote the workout on the whiteboard. When we got back to the gym, he was still writing. Even when the pen started running out of ink, he kept going.
Uh, oh. Not a good sign.
The gory details, after the jump...
Here's what he wrote:
In other words, to do this RXed, you'd have to:
- Run 240 meters while lugging a 53-pound kettlebell (guys) or a 35-pound dumbbell (gals)
- Using one arm, crank out 15 ground-to-overheads with the same kettlebell or dumbbell
- Crank out another 15 ground-to-overheads with the other arm
- Do 15 toes-to-bar (because your grip strength isn't wrecked enough yet)
- Run another 240 meters with your damned kettlebell
- Bust out 25 ring dips
- Oh, and 50 Abmat sit-ups, too
- Haul that big iron ball around with you for another 240-meter run
- Flop onto your belly with arms outstretched, and do 30 Supermans
- Gut through another 30 single-armed ground-to-overheads with your evil kettlebell -- 15 with each arm
- Pick your sweaty butt off the floor, give high fives all around, and examine the fast-swelling bruises on your forearms:
Don't you worry your pretty little head about acquiring welts of your own from this workout: I got mine only because my ground-to-overhead technique was terrible. Each time I cleaned the kettlebell up to rack position, I failed to control the weight, allowing all 53 pounds of iron to bang against my forearm. And to hike the fucker straight up above my head, I did this ugly (but effective!) push-jerk move -- and again, I let the kettlebell smash against my arm. Sloppy.
Hmm. After re-reading what I just wrote, I think I made this workout sound a lot worse than it actually was. Yes, it was tough figuring out how to run with a kettlebell that weighs more than one-third of my bodyweight. Yes, I almost dropped it on the sidewalk on at least three occasions. Yes, the ground-to-overheads beat me down. Yes, it took me forever to finish.
But secretly, I thought this one was really fun.
Result: 19:17 as RXed.