John

Memorial WOD for John Fernandez

For Time: Finished in 43:15

• 100/80 calorie Air Bike (M/W)

• 100/80 calorie Row (M/W)

• 100/80 calorie SkiErg (M/W)

• Work in 2-minute intervals, changing machines in any order.

  
  

On a running clock accumulate the prescribed calories on each of the three machines — Air Bike, Rower and SkiErg — as fast as possible (“For Time”).

Work in 2-minute intervals. At the end of each interval, record your calories, reset the erg, perform 5 Burpees, then return to any machine. You may start on any machine, and may repeat or switch machines as you choose after each interval.

No prescribed rest between interval.

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My shoulder was hurting pretty bad yesterday and so I thought I good cardio day was in order. My plan was to push the 2:00 intervals and try to fully recover before I did the next one. SO - In saying that, I wasn't pushing for total time but pushing during my intervals. It was perfect! Grateful to honor John Fernandez today.

Here are my schematics:

Bike - 21/23/19/17 Row - 25/28/27

Ski - 26/26/28

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This workout honors John Fernandez, a U.S. Navy veteran and father who died of leukemia on July 28, 2018. It was designed by his son and namesake, John Fernandez Jr., of FiT SF (@fitsf_pt) in San Mateo, California.

In his son’s account, his father’s life was defined by endurance. He grew up without stability, met hardship early, and kept going. Later in life, after circumstances had finally settled, he was diagnosed with leukemia and fought it quietly and without complaint.

The workout’s design follows that theme. The three machines supply sustained, unglamorous work, and the Burpees every two minutes interrupt it deliberately. In his son’s words: “You choose where to start, but the fight doesn’t stop. Every two minutes, you get knocked down with burpees. And just like he did, you get back up and go again.”