November 8, 2025

Daily score: 9

Workout:

#1
Endurance day:
"Bebop & Rocksteady"
Burpee/Row Beep Test
On a running clock
10 lateral burpees over erg + Row 500/450m
*Until you can’t finish the distance in the time window

First time window - 0:00-4:00 (4:00)
Second time window - 4:00-7:50 (3:50)
Third time window - 7:50-11:30 (3:40)
Fourth time window - 11:30-15:00 (3:30)
Fifth time window - 15:00-18:20 (3:20)
Sixth time window - 18:20-21:30 (3:10)
Seventh time window - 21:30-24:30 (3:00)
Eighth time window - 24:30-27:20 (2:50)
Ninth time window - 27:20-30:00 (2:40)
Tenth time window - 30:00-32:30 (2:30)
Eleventh time window - 32:30-34:50 (2:20)
Twelfth time window - 34:50-37:00 (2:10)
Last round (lucky #13) - for time!


*If you get time capped, your score = total reps (burpees + 1 rep for
every 10m row)
*If you complete all rounds, your score = time to complete last round

Score= 539

Made it through 30:00 and got to 339m rowing on the next segment 

+
24 min EMOM:
1- 20 sec side plank/side
2- 40 sec ski erg
3- 20 sec hollow rock + 20 sec arch rock
4- 40 sec echo bike

Done

This was so fun!  Strategy kept me interested and I actually made it a lot farther than I thought I would.  Felt great after.  I went to the horse ‘land safe’ clinic after and the next day.  First day was a lot a lot of tumbling.  Got a little motion sick but overall did well.  Second day tons of being ejected from the mechanical horse and doing rapid tucks mid air, abs were sore the next day!  A quarter of the class didn’t show up the second day my guess is because it was quite physically challenging.  Excellent excellent life skill learned.  Basically the best way to lesson the impact into the ground when falling from anything.  Soooo glad I did this.  Thanks for the push.