K44 12 Hour Event - Update!
Hey Vic City,
We are now about 8 days out from the K44/Vic City 12 hour event. There are seven intrepid souls of all fitness abilities registered so far, so there is room for others to join!
Scott and I have narrowed down the stages of the day and there will be a mix of individual, team, and group events/challenges through the 12 hours. There will be oscillations of intensity through the day, but it will be a test of your mental and physical stamina overall.
If you're interested in registering or finding out more, head on over to K44fit.com or zip an email to Scott. You can also chat with me to see if taking on this challenge is a good fit for you.
I'm looking forward to helping guide the crew through this 12 hour crucible and I'm sure it will give the participants a window into their true potential to take on challenges in other areas of their lives.
TRAINING FRIDAY - SATURDAY
WARM-UP: 3 rounds with an empty bar - 6 deadlifts, 6 hang power cleans, 6 shoulder to overhead.
2 Paused samson stretches and 10 glute bridge between each round
SKILL: Deadlift - 6, 4, 2, 6, 4, 2 E2M
First "wave" should be lighter (65-70-75%) second wave heavier (70-75-80%+)
WOD: The Big Easy
This is a short but intense workout blending the skill of double unders with the muscular endurance of pullups. Be sure to scale your exercises well so that you turn over a lot of reps in the 30 sec time frame. Your total reps completed is your score. Coach Cam's best is 320 reps, can you beat it??
Rx: 30 sec max reps pullups, 30 sec rest, 30 sec max reps double unders, 30 sec rest x 4 rounds continuously
FG: Jumping pullups
TG: Scale as needed, single unders (divide total skips by 2)
Cashout: Assault bike - teams of 4, 20 sec each x 8 rounds