WHITEBOARD – 23 August 2011
Workload:
5 Rounds of:
4 Sets of 30s on 30s off followed by 120s of rest:
Double-Unders
Knees-to-Elbows
Kettlebell Swing (Full Extension) 1.5/1 pood
Row
Notes: It looks more complicated than it is. You will cycle through the four movements in an interval scheme. You perform 30s of double-unders, 30s rest, 30s Knees-to-elbows, 30s rest, 30s Kettlebell Swing, 30s rest, 30s row, 30s rest, and then 2 minutes of rest. You repeat this 5 times. Record number of reps and calories.
This one is courtesy of OPT from Optimum Performance Training.
Beyul Training 
25 + 11 + 15 + 9 = 60
20 + 11 + 17 + 8 = 56
17 + 11 + 16 + 8 = 52
14 + 8 + 16 + 7 = 45
20 + 10 + 15 + 9 = 54
total: 267
54 10 13 10 = 87
55 12 16 10 = 93
56 12 14 12 = 94
56 12 16 9 = 93
58 12 15 11 = 96
463
423
40 11 14 10 = 75
38 14 15 8 = 75
24 15 15 13 = 67
40 10 15 7 = 72
30 10 14 6 = 60
349
10 mile bike ride: 36:42
Is one of the timers set for this?
421
found the timer
284
1.5 pd