5 ROUNDS - FOR TIME
10 Single Arm Strict Press - R
10 Single Arm Strict Press - L
30 Cal Row
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
6 Spiderman Lunges (3 per leg)
5-10 Push Ups
5-10 Bodyweight Rows
Specific Warm Up
Begin with the Rowing Primer and then row another couple hundred meters to grease the groove. After that, start light and work your way up to the weight you think you want to use for the Strict Press and you’ll be ready to roll!
Workout of the Day
5 ROUNDS - FOR TIME
10 Single Arm Strict Press - R
10 Single Arm Strict Press - L
30 Cal Row
Workout Notes
This workout is really a strength-focused piece, but that repeat 30 cal row will try to convince you otherwise. Think of it as 5 x 10 Strict Press with 2 minutes of rowing between each set! Of course, this piece is FOR TIME, so we want to try to get it done as quickly as possible. However, if you go too hard on the row, you will pick up the dumbbell and realize you’re in trouble! Pace it just enough to get it done smoothly! Easier said than done…. I know : )
Strict Press Modifications
These sets are meant to be done with one implement, one arm at a time. However, if it works better for you, you can use a barbell. If pressing vertically isn’t a good fit for you today, pressing in any direction will do. Options include Barbell Bench Press, Dumbbell Bench Press, Dumbbell Floor Press, Push Ups, or Dips.
Rowing Modifications
This Row should be somewhere between 1:00 and 2:00 of effort. Use that guidance and our Cardio Resource Page to create your own version!
Optional Accessory Work
3 - 5 Sets
3 Turkish Get-Ups - Right Arm
3 Turkish Get Ups - Left Arm
1-2min Rest
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Triceps Stretches on Each Arm
1-2min of Saddle Pose
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