Wednesday, April 11, 2012

AIr-Dyne and Sandbag Carry

Workout of the Day

WOD 1 – in the morning… 30 muscle ups for time WOD 2 – in the afternoon… 3 x 3 Power Clean 3 x max Power Clean @ 185# unbroken 3 rounds for completion: 20 GHD situps 1 pegboard assent

WOD 3 – in the evening… 7 minute AMRAP: .50 mile Air-Dyne 100 meter front rack sandbag carry (110#)

Today was my first full day back after a de-load week, but I snuck a training session in over the weekend down in Stockton with Gabe and the 209 crew. For that WOD we did “The Seven.” Nice welcome back workout, that one. I was surprisingly not too sore, however, so coming into today’s work I was ready.

The best part of today was the conditioning session. I LOVE the Air-Dyne as a WOD in itself, but it’s also really useful as a component of a longer workout. It’s really easy to loaf it on there so it forces you to stay mentally connected what you’re doing the entire time. For me, the half mile bike portion was definitely more mental than anything else. The 100 meter carry was the real work. Carrying a 110# sandbag on your chest makes it nearly impossible to breath, so as you’re getting crushed by the WOD and trying to push through all you can do is let out these little grunts of breath that sound more like you’re getting punched in the stomach than getting air to your lungs. Convincing yourself to operate at a high level in these conditions is fantastic training.

The video link for this workout is below.


  1. Sweet training day. how much did you get up to on the power cleans? and what was your time for "the seven"? i hate that workout!

  2. my time on the seven was 22:44, and i got up to 265# for the power cleans