FOR TIME
1000m Row
*Rest 3:00*
750m Row
*Rest 2:00*
500m Row
*Rest 1:00*
250m Row
General Warm Up
3-5min of easy cardio of choice, then…
3 Rounds
:15 Hollow - Alligator Roll - :15 Arch - Alligator Roll - :15 Hollow
10 V-Ups
Specific Warm Up
If you’re rowing, make sure you touch on this rowing primer before the workout begins. If you did not row for your easy cardio at the top of the day, make sure you get in at least a solid 2min row before you really go for the workout.
If you’re running, follow the modified Hinshaw running warm up. 10-20yards (or steps) of each movement. Should take about 5-7min.
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldiers
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles
Workout of the Day
FOR TIME
1000m Row
*Rest 3:00*
750m Row
*Rest 2:00*
500m Row
*Rest 1:00*
250m Row
*Alternative Cardio Options: Running
800m Run - Rest 3:00
600m Run - Rest 2:00
400m Run - Rest 1:00
200m Run
C2 Bike
2000m - 3:00 Rest
1500m - 2:00 Rest
1000m - 1:00 Rest
500m
Other Cardio
4:00 On - 3:00 Rest
3:00 On - 2:00 Rest
2:00 On - 1:00 Rest
1:00 Max Effort
At Home - No Equipment Version
1:00 Jump Squats
1:00 Plank
1:00 Jumping Jacks / Jump Rope
1:00 Burpees
-3:00 Rest-
1:00 Plank
1:00 Jumping Jacks / Jump Rope
1:00 Burpees
-2:00 Rest-
1:00 Jumping Jacks / Jump Rope
1:00 Burpees
-1:00 Rest-
1:00 Burpees
-Done!-
Accessory Work
Accumulate 30-50 V-Ups in as few sets as possible. Feel free to sub in Sit Ups or any ab movement that works for YOUR body!
Cool Down
Hold the following stretches for 1-2min each:
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