20:00 AMRAP
500m Row
20 Push Ups
General Warm Up
Start today with the Full Joint Rotation Warmup. I always need this before Front Squats! Then, get in your 3-5min of cardio followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Side
5-10 Bodyweight Rows or Strict Pull Ups
5-10 Burpees
Specific Warm Up
Simple stuff today! Start by working on your push ups. Look through the Push Up video and decide which version suits you best, then do 3 sets of 3-5 reps to grease the groove.
After that, hit the Rowing Primer and then it’s time to get after it!
Workout of the Day
20:00 AMRAP
500m Row
20 Push Ups
Workout Notes
Very simple workout today! This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 20min) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. Depending on your push up prowess, I could see this one getting you 5-6 rounds, which could be a lot of push ups!
Rowing Modifications
This row should be about 2min long. If you can’t row 500m in less than 3min, I would highly recommend pulling back on the distance so that you can row HARDER for shorter amounts of time. Apply the same idea to walking, running, biking, or jumping rope. Check out our Cardio Resources Page for more ideas!
Push Up Modifications
If you did “Lynne” earlier this week, I think sticking with Push Ups of some kind would be best. However, if you haven’t had your fill of bench pressing, you could choose a bench press or dip option as well. Here’s our pressing menu: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press
Optional Accessory Work
Tabata: Jump Squats
One Tabata = 8 ROUNDS of :20 of work and :10 of rest. That means it’ll take you just under 4 minutes to complete. Do as many jump squats (or air squats) as you can in each 20 second interval! Highly recommend getting a free Tabata Timer on your phone. There are many for free!
Cool Down
1-2min of Forward Folds
1-2min of Couch Stretch
1-?min of Legs Up The Wall