6 RFT (round for time) of:
3 Manmaker
200m run
Walk back to start
You can scale the above in any of the following ways
Harder: Add more Manmakers
Reduce or remove walk period
Easier: Reduce Manmaker reps
Reduce run distance
Post time and load and scaling to comments
--10/27/11--
So... for you to perform the workouts detailed here, I need you to have certain gear.
Must have:
- Kettlebell of sufficient weight to challenge yourself without hurting yourself.
Beginner women: 8kg
Fit women: 12kg
Studly women: 16kg
Wonderwoman: 24kg
Buttercup men: 12kg
Average man: 16kg
Ripped dude: 24kg
Ubermensch: 32kg
- and a place to run
Update: Timer capable of alternating between two time periods. Example: Tabata intervals - 20 seconds work, 10 seconds rest, repeat 7 more times for a total of 8 rounds.
Great to have:
- Jump rope (especially speed rope)
- Pullup bar
- Jump box
Hey Andy,
ReplyDeleteIt is neat to read your blog.
Wel, I can't run or jump (no impact)these days so I probably replace with the bike and hiking.
Where is a good place to get kettle bells?
My favorite place to buy kettlebells is from Vince at Let's Crossfit in N. Scottsdale(better quality and cheaper). If the drive is too far, go to Sports Exchange http://phoenix.craigslist.org/evl/spo/2656750011.html or Play it Again Sports
ReplyDelete