Why Fast? – Part 3 – Longevity – Mark’s Daily Apple
Schedule –
- Mobility
- Strength – 3×3 Deadlift @ 85% of 1RM
- WOD – 10×30 second row sprints. Rest 60-90 seconds or alternate with a partner
- Accessory – Hollow Hold – Collect 90 seconds
- Stretch
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I’m new to this….are the 3 x 10 row sprint 3 rounds of 10 30 second sprints? Is the 60-90 rest between eeach sprint??
Maybe it’s supposed to be just 10 x (30 seconds on, 60 seconds off) .
Alternatively it might be 3 rounds of: 30 seconds on, 30 seconds off x10, with a minute rest between rounds.
If it’s (30 seconds on, 60-90 seconds off) x 10, that would be 15 to 20 minutes per round. Times 3 rounds would be a 45 to 60 min WOD.
Or Maybe it’s Tim’s birthday again
first number is generally the number of sets and second number is the reps done or duration of the exercise. so for today’s wod it’s 10 sets of 30 seconds row sprints, each with 60-90 seconds rest after the 30 seconds of work.
likewise for the lifts, like today’s deadlifts, it would be 3 sets of 3 repetitions. For another example since today’s has the same number twice, if it were say 5×7, that would mean you do 5 sets of 7 repetitions.
Allen… Can you explain the meaning of life to me… You make things so clear and easy to understand. 😀