5 ROUNDS - FOR TIME
400m Run
10 Strict Pull Ups
20 Push Ups
General Warm Up
3-5min of easy Cardio of Choice, then…
3 ROUNDS
10-20 Pose-Pulls per leg
Specific Warm Up
The Spiderman Lunges and Cobras in the General Warm up should have you feeling ready to test a set of 10 Push Ups. Use that test set to decide whether or not you want to keep the reps at 20 per round in the workout, or drop it down, or even partition your reps differently, a la “Murph.”
Whichever Pulling Motion you go with today, be sure to get in 3 sets of 3-5 reps before the clock starts.
Finally, hit that Hinshaw Warm Up!
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
5 ROUNDS - FOR TIME
400m Run
10 Strict Pull Ups
20 Push Ups
Workout Notes
Ooooh me LIKEY. This one has a bit of a “Murph” vibe to it and so I’m always down! This workout is written to be 5 Rounds - FOR TIME, which means we want to try to make it through all 5 Rounds in as little time as possible, all while being safe and smart! This is a hefty amount of work for anyone to get through quickly, so I’d encourage you to drop the rounds down to 3 or 4 instead of 5 if you feel that it’s more appropriate for you. Likewise, you can also feel free to change the rep scheme to something that suits YOUR bod. Make smart choices and have yourself a safe, healthy, challenging workout!
Run Modifications
This run should be somewhere in the ~2min range. If you don’t think you can consistently run this distance in under 3min, I’d strongly consider cutting down the distance in order to run HARDER for a SHORTER period of time. Use this same guideline on any cardio option that you’d like and use our Cardio Resources Page to get creative!
Strict Pull Up Modifications
These can be Bodyweight Rows or a Bent Over Row variation. Whatever you choose, make sure it is VERY difficult for 10 reps in a row!
Push Up Modifications
We do have some overhead work coming up in tomorrow’s workout, but other than that, you can choose any type of press today: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press
Optional Accessory Work
Accumulate 1-3min in each Side Plank.
Cool Down
1-2min of Forward Folds
1-2min of Chest Stretches on each side
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