Sooooo, turns out today’s workout was a total stinker. As a result, I’ve added a new category if anyone is searching the HAN Plan archives one day for something awful. It’s called “Super Hard/Gross” and “Kettle to the Metal” is the first in its category. I’ve also added a new category called “DB/KB Only @Home WOD.” Although we know anything can be scaled/subbed, these are workouts that only require dumbbells, a kettlebell or just body weight as originally written. Tomorrow’s workout fits this category. It’s a keep-it-moving/active-recovery/I’m-sorry-for-today workout. Here goes…
Workout for Thursday, January 14th, 2021 —
800m Run (sub 1000m Row or 2000m Bike)
then…
8 Rounds of:
5 Push Ups
10 Sit Ups
15 Air Squats
then…
800m Run
then…
8 Rounds of:
5 Push Ups
10 Sit Ups
15 Air Squats
then…
800m Run
HAN Plan Workouts 
26:10. Did 8 rounds of 5 PU, 10 SU, 10 air sq to keep up w Amanda (and is t 26 min on a work day long enough?!). First 800m ran, 2nd and 3rd biked 1M. Good sweat that keeps you moving.
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26:03. weight vest. 2k on bike. added a 20min HIIT ride on peloton
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25:10 RX with run. I guess I could have used a weight vest. Did the cf main workout from the other day as after bash. How quickly can you accumulate 300 reps with 20 seconds on, 10 seconds rest of pull-ups, push-ups, sit-ups, squats. Took me 5 rounds averaged 12 pull-ups, 21 push-ups, 10 sit-ups, 24 squats per round
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30 minute Peloton Pop ride w/Cody. Fun!
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5 mile run.
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29:19
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w/20lb vest
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Future annexed Strike First, Strike Hard, No Mercy
Super fun. Soundtrack required
I started 12kgkb progressed to 24kg 4 reps each then started over at 12kg for 8 reps. Scored a measly 8, but definitely maxed heart
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28:15. 80cal assault bike
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