FOR TIME
Row 1000m
Then…
3 ROUNDS
5 Wall Walks
50 Double Unders
Then…
Row 1000m
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 PVC Sumo Deadlift High Pulls
10 Slow PVC Break the Bar Squat
2 Inchworms (No Push Up)
25 Jumping Jacks
Specific Warm Up
This workout is a triplet with each movement needing some very specific prep time! If you are rowing, be sure to start with the Rowing Primer before rowing ~250m to put it all together.
After that, work your way through the Wall Walk video to find a variation that is right for you and give it a few practice reps.
Finally, get that Jump Rope going! Any jump rope or jumping jack variation will do today, but spend some time practicing with the rope and then decide which is best for the workout.
Workout of the Day
FOR TIME
Row 1000m
Then…
3 ROUNDS
Then…
Row 1000m
Workout Notes
I love the format of a workout like this! In case it isn’t clear to you, this workout will begin and end with a 1k row (or your substitute) and in the middle will be three rounds of the wall walks and double unders. However, the entire thing should be done as quickly as possible, hence the “FOR TIME” designation at the top. We will be shooting for somewhere between 12 and 15 minutes for this one!
Rowing Modifications
This row should be somewhere around the ~4:00 mark, although, because this row is solo at the beginning and at the end, you may be able to go pretty hard and come in closer to 3:30. If it’s going to take you 5min or beyond, shorten the distance that you are rowing so that you can push the pace harder. Also, a Time Priority solution would be to just row as far as you can in 4min!
If you are not rowing here are some equivalents:
800m Run
2000m C2 Bike Erg
50-60cal Air Bike
If you don’t have those options available, here are some substitutions for home.
A common, although gnarly, substitution for rowing is 1 Sumo Deadlift High Pull (with an empty barbell) for every 10m of Rowing. That would mean 100 Reps for each row! Now that is NOT a substitution that everyone will go for, nor should you, but I like to include it for those who like that sort of option. Because of the high rep count, I would highly recommend doing this with something LIGHTER than a standard barbell. Even the PVC pipe is going to seriously burn after 100 reps!
For a more cardio-bootcamp kind of option, let’s go with this, or something like it using your own preferred cardio movements:
1:00 of Squat Thrusts
1:00 of Jump Squats (or Air Squats)
1:00 of Mountain Climbers (or a Front Plank)
4min of anything that gets you out of breath works for me!
Wall Walk Modifications
Hopefully everyone can find a variation that works for them in the Wall Walk Video, but there are also some great options like plank shoulder taps in the Handstand Walk Video. Reach out to me if you can’t find something that feels good on your bod!
Double Under Modifications
Optional Accessory Work
Option 1: If you’ve got Strict Pull Ups, choose your toughest grip and do 3-5 max effort sets, resting at least 2min between each.
Option 2: If you don’t have Strict Pull Ups, but you have access to an assisted Pull Up Machine, do 5 sets of 5 reps at the most challenging weight that allows you to complete beautiful, full range of motion pull ups with an underhand grip.
Option 3: If you don’t have Strict Pull Ups, but you have access to a pull up bar, do 3-5 sets of Negative Pull Ups with a 5-10sec descent or 3-5 sets of ~5 Top half Pull Ups with an underhand grip.
Option 4: If you don’t have Strict Pull Ups, do 5 sets of 5 Bodyweight Rows or Dumbbell Rows as heavy as you can, followed by 3 sets of 10 Pullovers.
Cool Down
1-2min in the Bottom of the Squat
1-2min in Child’s Pose
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