Rowing and AOS Essentials Kettlebell Test

This afternoon:
Concept II
with the flue at 50%
1,000 warmup
250 1:30 pace
1,000 cooldown/warmup
250 1:30 pace (I did slip to 1:31 and 1:32)
1,000 cooldown/warmup
500 250 1:40 (I had 500 written down but couldn’t do it)
Stop 1:10 (not on the plan but it was needed)
250 cooldown/warmup (the other half of the 500)
1,000 cooldown/warmup
250 1:30 1:40 (at this point maintaining 1:30 was no longer possible)
1,000 cooldown/warmup
250 1:30 1:40
500 cooldown

Total: 8,000 meters
Time: 32:41
Max HR: 182
AVG HR: 155

Art of Strength released their Kettlebell Essentials Test today:
with a 24K kettlebell
Left=====
Turkish getup X 1
highpull ->snatch X 6
press X 6
squat X10
clean ->long cycle X 12
Figure Eight (to switch hands)
Right====
highpull ->snatch X 6
press X 6
squat X10
clean ->long cycle X 12
Turkish get down X 1
Time 6:00
Max HR 177
AVG HR 165

It’s a pretty good little 6 minute workout. They didn’t say what kind of numbers they were going for, I probably ran a little low since I had already done the rowing workout. They built in plenty of rest. They say all the exercises are 30seconds a piece, that leave you two minutes to rest and to do you Turkish and figure eight. Bear in mind, this is not supposed to be some killer, man maker workout. It is an Essentials test, meaning can you do the basic stuff. I recommend giving it a try.