FOR TIME
60 Cal Bike
50 Pull Ups
40 Sit Ups
30 Jump Squats
2:00 Plank Up-Downs
10 Reverse Burpees
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
:30 Each Side Plank
15 Hollow Rocks (or :20 Hollow Hold)
50 Single Unders (or 25 Jumping Jacks)
Specific Warm Up
This is a whacky one! Make sure all of your variations are touched on and you are good and sweaty before you hit GO on the clock!
Workout of the Day
FOR TIME
60 Cal Bike
50 Pull Ups
40 Sit Ups
30 Jump Squats
2:00 Plank Up-Downs (Accumulated)
Modifications for 60 Cal Bike
4:00 of cardio of choice
800m Run
1000m Row
2000m C2 Bike
Swap the Bike for the following combination: 1:00 Jump Rope 1:00 Russian Twists 1:00 Jump Rope 1:00 Power Jumps
Modifications for the 50 Pull Ups
These are meant to be Kipping Pull Ups. If you go with strict, cut it down to 25 reps or a number of reps that you can do in 1-2min.
Accessory Work
Posterior Chain Options:
Glute Ham Raises or Nordic Curls: 3-5 sets of 5
Hamstring Walk-Outs: 3-5 sets of 3
Arch Hold: 4 x :30
Cool Down
Hold the following stretches for 1-2min each:
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