Aloha Hawaii

Last day in Hawaii. My flight leaves at 11pm, so got up for one last workout in the fitness center. Went for my “go to” travel WOD, which I’ve been saving all week. Warmed up with a 400m run on the treadmill first.



  • 100 DB Hang Squat Clean Thrusters (30# DBs)
  • EMOM (except for at the beginning), do 5 burpees.

Last time I did this was back in San Diego in September, with a time of 15:35. Today I finished in 14:37, almost a minute faster! I think it was due to a good first minute where I got 14 reps in and then 8 in the next minute. Went to 7s for the next 4 or 5 minutes and then 6s the rest of the way. No rest minutes, but I did make sure to leave myself about 10-15 seconds of rest time at the end of every minute before starting up burpees again. I wonder if that helps very much in the long run or if it would be faster to keep working nonstop the entire WOD.

I walked an easy 400m on the treadmill to bring my heart rate down, because this one really gets you going. Great workout!