3 ROUNDS - FOR TIME
1000m Row
100 Double Unders
20 Hollow Rocks
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
:30 of Jump Rope Progression*
5 Burpees
:15 Arch Hold - Alligator Roll - :15 Hollow Hold
*This is meant to be a 3 round progression, so that in Round 1 you start with your easiest movement, then in Round 2 you would move up to the next, then in Round 3 you finish with the hardest. The order is…
Jumping Jacks -> Single Penguin Taps -> Single Unders with the Jump Rope -> Double Penguin Taps -> Double Unders with the Jump Rope (or Double Under Attempts)
Specific Warm Up
You should be pretty ready to go with your jump rope and Hollows from the General Warm Up, so jump onto the rower and hit the Rowing Primer. Finish with a strong 250m Row and you’ll be ready to rock and roll!
Workout of the Day
3 ROUNDS - FOR TIME
1000m Row
100 Double Unders
20 Hollow Rocks
Workout Notes
This workout is another pretty straightforward grinder! Check below for modifications.
Rowing Modifications
Today’s row should be in the ~4min range. If you don’t think you can accomplish this row in around 4min, shorten your distance so you can keep a hotter (more uncomfortable) pace for a shorter amount of time. Intensity! If you don’t have a rower, go to our Cardio Options page and find an equivalent or create your own ~4min cardio endeavor.
Double Under Modifications
If you’ve got a jump rope or are doing Penguin Taps (all found in the Jump Rope Variations video) the number of the day is 100! Rock 100 of whatever it is and you’ll be good to go! If you are doing jumping jacks, cut it in half and do 50 reps per round.
Hollow Rock Modifications
Hollow Rocks are SO hard! If 20 is too tough for you, drop it to 10 or 15 reps. If the movement itself just isn’t happening, go with about :30 of any Hollow Hold variation from the video, including tucking into a ball. Don’t look down on those “beginner” variations. The goal is to tuck those hips and press that low back into the ground. That’s more important than anything else!
Optional Accessory Work
3 sets of 10 Slow Kang Squats with a PVC Pipe or Empty barbell. Take your time with this! Positions, positions, positions!
Cool Down
1-2min of Couch Stretch on Each Leg
1-2min of Calf Stretches on Each Leg
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