4 minute Tabata treadmill hill sprints @ 15% incline and 90% speed
This was a tale of two halves, today. The 10 rounds of pressing and core work went amazingly. I estimate my 1RM at 140 kg (310#) because I have done 315# previously, but haven't tried in a while. This put my 90% number at 125 kg (275#). I was able to do every set without splitting, which was great. The extensions and situps were similarly steady, although I could feel my core tiring towards sets 8, 9, 10. All told, it took me 15:48 to finish 10 rounds.
The treadmill hills were not so enjoyable. I really wish I would've taken video of this. If I looked anywhere near as whipped as I felt, it would make for hillarious footage. The first 4 sets I put the speed at 15 km/hr (9.4 mph) approaching what felt like 90% of my top speed. I literally barely made it to 20 seconds on the fourth set. I had to drop the speed to 13 km/hr (8.1 mph) for the last four sets and was still heaving the whole time.
I have no way to measure/count repetitions on this exercise, but it really doesn't matter. For all you treadmill haters out there (and I am one of them) check your egos for 4 minutes and give this a try. Find a globo-gym, crank the machine up to 15% incline, and sprint. I don't think there's a better way to train your lungs than this.
I'm going to try this again next week when I'm in Washington and I will tape it.
Last thing... a little shout out to CrossFit Ansbach for posting a seriously great picture a few days ago. It's certainly one of my favorites and I hope they don't mind my posting it here.