4 ROUNDS - FOR TIME
Row 500m
10 Push Press
50 Double Unders
2:00 Rest
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Light Kettlebell Deadlifts
10 Light Russian Kettlebell Swings
5 Bent Over Rows (Per Arm)
10 V-Ups
Specific Warm Up
Begin with the Rowing Primer. After that, use a few sets of 3-5 reps of Push Press to work your way from an empty bar to a weight that is pretty challenging for 10 reps in a row. Lastly, get your jump rope heated up and ready for whichever jump rope movement is right for your level!
Workout of the Day
4 ROUNDS - FOR TIME
Row 500m
10 Push Press
2:00 Rest
Workout Notes
Today’s workout is 4 Rounds, to be done as fast as possible. However, there’s a good, long rest built into each round, so the goal is really to sprint through the work in order to get to that rest! The Row should be 2min or less, the Push Presses should be 10 in a row without stopping (at least in the first couple of rounds) and then you just gotta push through the jump rope!
Rowing Modifications
The Row should be ~2:00 or less in Round 1. If you don’t think you can accomplish that with the 500m distance, then lessen the distance so you can sprint a little harder! Use our Cardio Resources Page to find equivalents and other cardio suggestions!
Push Press Modifications
The Push Press is a vertical press that uses your legs for the bulk of the power. If you are having trouble coordinating it or you have a lower body issue that doesn’t allow you to dip and drive, just a strict press instead. Other than that, you can choose any pressing movement you’d like: Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press
Double Under Modifications
These should take :30 to 1:00. If you have some double unders, but not consistently 50, do as many as you can in :30 or 1:00. If you are doing Single Unders or some kind of Penguin Taps, keep the number 50! If you decide to use jumping jacks, only do 25 reps.
Optional Accessory Work
Accumulate 5 - 15 Wall Walks
Cool Down
1-2min in Saddle Pose
1-2min of Calf Stretches