3 ROUNDS - FOR TIME
15 Double DB Front Squats
1000m Row
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
8 Spiderman Lunges (4 per leg)
10 PVC Sumo Deadlift High Pull
5 Squats with :04 descent
Specific Warm Up
If you are able to row, hit the Rowing Primer and then row 250-500m to put it all together. If you are doing this workout on a different cardio machine, heat it up!
We did some slow squats in the warm up, but now it’s time to take a few sets (if necessary) to work your way up to the weight you want to use for the workout.
Workout of the Day
3 ROUNDS - FOR TIME
1000m Row
Workout Notes
Very simple workout today! Push and pull. Squatting and rowing. Should be leggy and sweaty!
Squat Modifications
Many folks won’t need any weight in order to make these 15 Squats difficult! If you DO need to add weight, the workout is designed as double dumbbell squats purposely. The instability of the dumbbells is preferable to the well balanced nature of the barbell. That being said, of course you could choose to do barbell front squats or single dumbbell/kettlebell Goblet Squats! Whatever is right for you! Just make sure that doing 15 reps in a row is challenging, but doable.
Rowing Modifications
The 1000m Row is a roughly ~4:00 experience. Feel free to choose any form of cardio that gets you huffing and puffing and do that for 4:00 at a time. If you are looking for an equivalent for the 1000m row:
800m Run (only if your lower body has recovered from Murph!)
2000m Concept 2 Bike Erg
50-60 Cal Air Bike
If you can’t use any of those options do something like this in place of each Row:
2 ROUNDS
1:00 of Sumo Deadlift High Pulls (No more that 45lbs)
1:00 of Russian Kettlebell Swings
Optional Accessory Work
Tabata: Bicycle Crunches
*Tabata means: 8 Rounds of :20 Work / :10 Rest (4 minutes total)
Cool Down
1-2min of Pigeon / Figure 4 on each leg
1-2min of Forearm Stretches
As much time as you’d like in Legs Up The Wall
Comments