John Righeimer
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24th


Apr 2014

Non RX Rowing Helen

by John Righeimer
 

Round 1: warm up with light stretch/ROM & ab/core, then 8 x 2 dead lift (70%).

Round 2: Rowing Helen – 3 RFT

500 meter row (or 400 meter run)

21 kb swings (53 lb.)

12 chin ups/strict (12 kip pull ups if going for speed)

my time – 14:52

Round 3: 45:00 Stairmaster @ level 8 (or 5 mile run 80%)

22nd


Apr 2014

Mini Depletion WOD

by John Righeimer
 

Round 1: warm up with light stretch/ROM, ab/core, & Stairmaster 15:00 @ level 10 (or 2 mile run @ 85%).

Round 2: For time

2000 meter row

25 chin ups

50 push ups

60 air squats

2000 meter row

25 chin ups

50 push ups

60 air squats

2000 meter row

my time – 42:58

NOTE: (due to my shoulder, I subbed 35 lb. db bench press for push ups).  If need be, you can sub 1 mile run for the 2000 meter row.

 

21st


Apr 2014

5 x 200 Double Unders

by John Righeimer
 

Round 1: warm up light stretch/ROM, 1000 meter row & 50 strict ab/rollers, then max effort dead lift.

Round 2: 5 x 200 double unders (rest 3:00 between sets)

my times – 3:28, 2:54, 2:51, 3:00, 2:55

20th


Apr 2014

300 KB Swings

by John Righeimer
 

Round 1: warm up with 1000 meter row, light stretch/ROM, & ab/core, then max effort box squat.

Round 2: 300 KB swings (53 lb., for time)

my time – 14:14

Round 3: Stairmaster 20:00 (level 10)

sub for Stairmaster can be row or run (AMDAP)

18th


Apr 2014

Broken 4K Row (1:1 work/rest)

by John Righeimer
 

Round 1: warm up with 1000 meter row, then 110 ab roller (from knees), & 1000 makiwara strikes.

Round 2: Broken 4K row (1:1 work/rest)

2000 meters (my time – 7:42)

1500 meters (my time – 5:46)

1000 meters (my time – 3:43)

500 meters (my time – 1:47)

Sub for row is run – 1600 meters, 1200 meters, 800 meters, 400 meters)

17th


Apr 2014

Stairmaster is no joke (when done right)

by John Righeimer
 

Round 1: warm up with 2000 meter row (or 1 mile run) and 330 reps of ab/core.

Round 2: Stairmaster 4000 PT for 15:00

@ level 10

Round 3: push, pull, squat

40 pull ups (mix in chin ups)

75 push ups (or db bench press at 35 # x 2)

100 air squats

Round 4: Stairmaster 4000 PT for 15:00

@ level 10

NOTE:  if no Stairmaster, sub with running, rowing, or DU’s.

13th


Apr 2014

AMRAP 15:00 (Sledge Hammer & Box Jumps)

by John Righeimer
 

Round 1: warm up with 5K run.

Round 2: AMRAP 15:00

50 sledge hammer strikes (12 lb. hammer)

25 box jumps (on tire)

I completed 4 rounds + 30 sledge hammer strikes

Round 3: Finisher

100 flutter kicks (4 ct.)

3:00 plank

12th


Apr 2014

Short Tosh (rowing)

by John Righeimer
 

Round 1: warm up with light stretch/ROM, 1000 makiwara strikes,then 10 x 2 box squats (75%).

Round 2: Short Tosh (rowing), 1:1 rest between each set

125 meters – my time 0:25

250 meters – 0:50

500 meters – 1:44

125 meters – 0:24

250 meters – 0:51

500 meters – 1:50

125 meters – 0:25

250 meters – 0:52

500 meters – 1:47

9th


Apr 2014

4 mile run & 300 DU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM, ab/core, and push ups, air squats, pull ups, etc. (in my case lots of light db work for my shoulder).

Round 2: 4 mile run

my time – 39:25

Round 3: 300 double unders (for time)

my time – 4:57

8th


Apr 2014

6 x 100 DU’s

by John Righeimer
 

Round 1: warm up with light stretch/ROM & ab/core…then 75 supine rows (hanging from barbell).

Round 2: 6 x 100 double unders (rest 2:00 between sets)

my times -1:18, 1:00, 1:01, 0:57, 1:00, 0:57

 
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