4.4.12 Power Endurance

Workout
5 minute easy row, ride, run
Then:
3x40s Burpee (light and unbroken) 
Rest as needed between intervals 
Then:
4×10 KBS (30#, 40#, 50#, 70#)
Then:
2x Pull-ups (semi-supinated grip) + 60s Rest (add load if necessary)
10 rounds
Then:
AMRAP Ladder in 10 minutes 
1x DB Thruster +  1x KBS
2x DB Thruster +  2x KBS
3x DB Thruster +  3x KBS, etc…
Then:
Primal “Sprint” Triathlon (variant)
150x Wall Ball +
500m Row or 50 Cals on Airdyne + 
1/2 Mile Run 
Record time
Then:
Cool Down
 
Results
Thruster/KBS Ladder (rds), Tri:
Katy R. – 10 rds, DNF
Layne N. – 7 rds, DNF
Tammi J. – 13 rds + 14 reps, 15:05 (ski)
Beau C. – 12 rds, 19:40 (ski)
Xeve S. – 12 rds, 18:32 (ski)
Keith S. – 11 rds + 12 reps, 23:00 (ski)
Chad G. – 10 rds, 18:19 (Airdyne)
Kevin G. – 11 rds + 2 reps, 16:18 (Airdyne)
Newell F. – 11 rds + 6 reps, 20:43 (ski)
Jamie Berk – 13 rds, 19:48 (Airdyne)
Greg Y. – 11 rds + 21 reps, 18:59 (Row)
Andy L. – 11 rds + 3 reps, 22:33 (Airdyne)
Victor R. – 10 rds + 2 reps, 21:23 (Row)
Erin R. – 12 rds, 20:44 (Row)
Sara Y. – 10 rds + 10 reps, 26:38 (Row)
Jamie Bald. – 13 rds + 14 reps, 18:28 (Ski)
Natalie M. – 11 rds + 3 reps, 22:34 (Airdyne)
Renate L. – 13 rds + 20 reps, 15:36 (Ski)
Kara S. – 13 rds + 3 reps, 18:42 (Ski)
Seth L. – 11 rds, 18:08 (Airdyne)
Jordan C. – 13 rds + 11 reps, 13:36 (Airdyne)
Tony H. – 11 rds + 9 reps, 21:22 (Airdyne)
Talia K. – 12 rds, 18:57 (Airdyne)
Rachel S. – 13 rds, 20:29 (Airdyne)
Ashley M. – 12 rds, 21:23 (Ski)
Nancy W. – 11 rds, 18:04 (Row)
Jill P. – 13 rds, 19:05 (Ski)
Chrissy V. – 13 rds, 17:46 (Airdyne)
Kathie T. – 12 rds, 20:37 (Row)
Jason V. – 11 rds, 15:29 (Ski)
Lavinia D. – 11 rds, 22:01 (Airdyne)
Joshua C. – 13 rds, 19:37 (Ski)
Bobby M. – 12 rds + 24 reps, 18:49 (Ski)
Byron Y. – 11 rds + 12 reps, 18:40 (Ski)
Erica G. – 14 rds, 19:10 (Row)
Anya B. – 12 rds, 16:37 (Airdyne)
Erin E. – 15 rds + 5 reps, 17:19 (Row)*
Victoria G. – 9 rds, 24:46 (Airdyne)
Kelly W. – 13 rds, 17:43 (Airdyne)
Carola C. – 11 rds, 20:09 (Airdyne)
Anne M. – 11 rds, 20:09 (Airdyne)
Margret F. – 12 rds, 23:55 (Row)
Susan S. – 13 rds + 8 reps, 21:02 (Row)
Neil E. – 10 rds, 20:01 (Row)
Chloe W. – 14 rds, 16:30 (Airdyne)
Patrick N.- 10 rds, 19:46 (Ski)
Laura N. – 14 rds, 23:30 (Airdyne)
Renee S.- 13 rds, 25:10 (Airdyne)
Scott S. – 11 rds, 25:10 (Row)
Will B. – 11 rds, 17:54 (Ski)
Carol S. – 12 rds + 11 reps, 17:30 (Row)
Amber C. – 13 rds, 19:44 (Airdyne)
Ashley C. – 11 rds + 12 reps, DNF
Allen W. – 12 rds, 23:40 (Row)
Tim B. – 12 rds + 16 reps, 20:26 (Row)
Jim C. – 12 rds + 6 reps, 17:29 ( Ski)
Tom R. – 11 rds, 18:37 (Airdyne)
Marcus W. – 11 rds + 23 reps, 19:50 (Ski)
Susan K.- 13 rds + 14 reps, 15:33 (Ski)
Jamie S. – 14 rds + 1 rep, 15:36 (Ski)
Adriana R. – 13 rds, 23:40 (Airdyne)
Tiffany R.- 11 rds, 19:57 (Airdyne)
Gisela T. – 12 rds, 19:00 (Airdyne)
 
 
Coach’s Comments
N/A
 
Photos

Some of the guys get really excited when we break out the benches. It’s nice sometimes to work on your strength too.


It wasn’t long ago when Marcus couldn’t do a pull-up at all. Now he’s doing doubles for multiple sets with weight added. The low rep, high set programming for pull-ups is one of the most effective for improving pulling strength.


Start


Finish. Every rep should be the same.