A failed attempt at an AR-7 workout

I chose this workout because it’s Halloween and this THANG is scary when performed correctly. That’s where I failed because I didn’t run it correctly. AR-7 stands for Accelerated Results 7. The theory is that you can get in an insane amount of reps at a little lower than normal weight and lower than normal rep count by cutting the rest and adding a lot of rounds to your circuit. Well I completely dropped the ball on this one. I guess you could say I dropped the block on this one actually.

The workout was supposed to go like this.
7×7 for round 1 then rest or active recovery for 1 minute then 6×6 for the next round and 5×5 for the final round. We only made it through the first round as I got overzealous with the active recovery piece. Here’s how it went.

Working sets were as follows. 7 exercises with 7 reps each for 7 rounds.  Blockees, 1 Arm Rows, Thrusters, HR Merkins, and JB Squats. Active recovery was 200m Rifle Cary after each round this took well over a min. each time and it should only be @ 15-20 sec. rest between sets until your final set  Then it’s @ 1 min. recovery then back to work with the next round of torture. These active recovery times ate up all of my workout time so with @15min. to go we hit a few AMRAP sets of whatever I could think of and we headed back to the Flag stopping a few times to get in some NAVY SEAL Burpees along the way.

PLEDGE, COT

FYI the total rep count will be 110 reps for each movement for a total of 770 reps in the WOD. I know that’s not an absurd number but when you keep the work moving and drop the active recovery times back this should be completed in about 30 min. tops. It can quickly become a heart and lung buster if done correctly.

I will put this one back in the rotation soon and we will finish all rounds when I do.

Until Then

SYITG