No metcon, metabolic conditioning, WOD yesterday. But that doesn’t mean it was easy. In my opinion, very few things can match the misery of a max effort 500 meter row. I would rather do burpees all day than sit down on the rower for 500 meters.
What is your most miserable, sub 5 minute, single movement workout? 800 meter run? 400 meter run? Bottom to bottom Tabata squats?
Workout of the Day (WOD)
1 Press, 2 Push Presses, then 3 Push Jerks
Perform 5 total sets going up in weight each set. Do not rerack the weight.
500 meter row for time
Max reps of overhead squats at 45# for the men and 33# for the women
Here’s the World Record in the 500 meter indoor row
And here is Andy Hendel doing 100 overhead squats at 95#. He is straight up insane.