Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:
Results: Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round
Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.
For quality take 8 minutes for each of the three (24 minutes)
Then for time:
Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.
Do 5 sets of:
Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):
Then for time :
Results: Maxed out on all of the second part each round except the handstand pushups. For the HSPU got 8 in the first round then 5 per round after. Rowed 500m in 2:01.
For time do 5 rounds of:
Results: Third time I did this type of workout. Took a total of 44:34 this time (44:50 and 43:57 the other two times).