10:00 AMRAP
Bike
2:00 REST
10:00 AMRAP
Row
2:00 REST
10:00 AMRAP
Travel on Foot
General Warm Up
3-5min of Easy Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
10 Kang Squats
30 Double Unders or 30 Jumping Jacks
Specific Warm Up
This is an interesting one to warm up for because there’s going to be a ton of freedom when it comes to everyone’s individual cardio choices. If you are planning to bike, make sure you warm that sucker up. If you are planning to row, be sure to get in the Rowing Primer followed by a 250m Row. If you are planning to run at all, get in that Hinshaw!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
10:00 AMRAP
Bike
2:00 REST
10:00 AMRAP
Row
2:00 REST
10:00 AMRAP
Travel on Foot
Workout Notes
This workout could seem a little complicated if you don’t have these options at your disposal due to weather or equipment problems, but let’s simplify it. This is really just:
3 ROUNDS:
Heart rate up for 10min
Heart rate down for 2 min
So, as long as you find a way to accomplish that, you’re good to go! If you are super lost on this and stuck indoors, use the Cardio Resources Page to develop a 10min Cardio routine, then do that 3 times, resting 2min in between each.
If you are going to bike, it can be any type of bike and at any pace that suits you, but bonus points if you can get on a REAL bike and go outside!
If you are rowing, be sure to pace yourself. 10min is just long enough to be a long row!
If you are on foot, this can be a walk, a power walk, an incline treadmill walk, a walk/jog, jog, or a straight up run. However, don’t forget about the power and utility of a RUCK walk! That just means load up a backpack with something heavy and haul that sucker! Bonus points if you can find a trail somewhere for this…
Optional Accessory Work
Perform 3 Planks, 1:00 Each, with your toughest Plank Variation. (Front Plank, Single Arm Plank, Around the World Plank, Etc.)
Cool Down
1-2min of Saddle Pose
1-2min of Happy Baby
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