“THE GHOST”
6 ROUNDS
1:00 Rowing for Max Cals
1:00 of Max Burpees
1:00 of Max Double Unders
1:00 of Rest
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
5 Inchworms (No Push Up)
10 Sit Ups
Specific Warm Up
Start with the Rowing Primer if you’ve got a rower! Then..
3 Rounds - Escalating in intensity:
3 Burpees
10-20 Double Unders or Single Unders
Workout of the Day
“THE GHOST”
6 ROUNDS
1:00 Rowing for Max Cals
1:00 of Max Burpees
1:00 of Max Double Unders
1:00 of Rest
Workout Notes
Oooooh this is a FAVORITE in the Borguilar household! This workout was originally created as a training camp for professional boxer Robert “The Ghost” Guerrero and it. Is. A. SWEATFEST. The goal and format are simple. The clock keeps running and you does as much as you can within each minute. There’s no rest between each station! Get. AFTER IT!
Rowing Modifications
Use our Cardio Resources Page to create any sweaty cardio version you would like today, but if you REALLY want to mimic this workout without a rower, the best modification is to use Sumo Deadlift High Pulls in place of Rowing. Beware, this is a NASTY mod and it should be attempted at extremely light weight! Absolutely nothing above 45lbs total, but I’d recommend more like 20-30lbs total.
Burpee Modifications
As always, remember that a slow burpee is still a burpee! If burpees are no good for you, try Squat Thrusts or 8 Count Body Builders!
Optional Accessory Work
None
Cool Down
All the Legs Up The Wall you want!
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