The Moment When Aerobic Changed to Anaerobic then to O2 Max….Olympus Gets Scientific
7 men, experienced something that rarely occurs…when Cardio exceeds it’s known boundaries and transforms into the higher level of physical exertion.
The Thang:
Forward/Back/Up (From GORUCK 943)
– Forward = Merkins / Back = LBC’s / Up = SSH
– Pax Performs exercise Non-Stop as QIC calls out each position
– Continue Non-Stop for 5 minutes “Forward, Back, Up, Forward, Back, Up, etc”
Reverse Indian Run with Kettle Bell
– Pax line up with Kettle Bell at the back and on the ground
– Pax #7 pick up Bell and sprint to front of the line (While Pax are running)
– WHen Pax #7 reaches the front, drop Bell
– As Pax all pass bell in single-file line, last Pax picks up Bell and sprints to Front
– Rinse and Repeat 4 Laps
Kettle Bell Toss x 60 Yards
– Pax forms up in Rank
– Pax performs 3 Kettle Bell Swings in Prep for Toss
– On 3rd rep, explode up and Heave Bell as far as possible
– Lunge Walk to Bell
– Rinse and Repeat x 60 Yards
Catch Me If You Can: Partner Up
– P1 (5) Burpees; P2 Farmer Carry both Kettle Bells
– Flapjack; Rinse and Repeat 1.5 Laps
Anaerobic Meets Aerobic: 1000 Rep Ladder
– Pax performs Ladder Up and Ladder Down
– 35 Minutes to Complete
– All sections are performed TOGETHER as a Team
Goblet Merkins x 10
Single Arm Snatch Press x 20
High Pulls x 30
Overhead Press x 40
Goblet Squat x 50
Good Mornings x 60
Monkey Humpers x 70
Renegade Rows x 80
Flutter Kicks w. KB Press x 90
Kettle Bell Swings x 100
Flutter Kicks x KB Press x 90
Renegade Rows x 80
Monkey Humpers x 70
Good Mornings x 60
Goblet Squats x 50
Overhead Press x 40
High Pulls x 30
Single Arm Snatch Press x 20
Goblet Merkins x 10
Total Reps: 1,000
Puke x 2
COT
Moleskin:
Unreal work out there guys! The level of SUCK was at an all time high, and honestly there were times when I almost pukes. Lab Rat even had a moment during the routine when he said we might be working too hard as we crossed the line of Anaerobic converting to Aerobic. See definition below:
Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes.[1][2] Any activity lasting longer than about two minutes has a large aerobic metabolic component
Welcome to our 2 FNG’s High Tide and BTB. Great to have you guys out at Olympus today! Sorry for the late post, was golfing, then has to do 2.5 hours of yard work, so needless-to-say after this workout and today’s events, ACRT will be in full effect!
SHOT OUT to BTB who after this routine, Rucked 11 Miles at a 14 minute average pace #Ruckingmachine!
As always, It is an honor to workout with this group today. Quite simply one of the most challenging routines I’ve ever done. Thank you for crushing it with us out there today. Sound off below!
Respectfully,
The Hoff
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