5 ROUNDS - FOR TIME
15 Bench Press
20 Lunges
250m Row - Sprint!
1:00 REST
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
3 - 5 Burpees
10 Deadlifts (Empty Bar, Kettlebell, Dumbbell, or PVC)
10 Lunges
10 Sit Ups
Specific Warm Up
Start with warming up your Bench Press. Do a set of 10 with an empty bar or a light weight. If the movement is safe, do 3 sets of 5, gradually adding weight until you feel like you have something that will be challenging for 15 reps in a row.
We already did lunges in the General Warm Up, so finish up with the Rowing Primer and rowing a solid 250-500m.
Workout of the Day
5 ROUNDS - FOR TIME
15 Bench Press
20 Lunges
250m Row - Sprint!
1:00 REST
Workout Notes
This is a funky one! This workout is FOR TIME, which means we want to complete the work as quickly as possible, but while maintaining safe technique. This workout is written to be 5 Rounds, but please feel free to do fewer rounds if that better suits your fitness level or time constraints.
This workout begins with 15 Reps of Bench Press. These should be done unbroken (or all in a row) in the first round, if not all of the rounds. From that pushing movement, we go right into our 20 lunges, 10 steps each leg, with no weight. From there, hop onto your rower and SPRINT 250m as quickly as you can. I want you to push each row HARD with the knowledge that you are going to get that one minute rest after each sprint. That’s one round. Do that 4 more times for a total of 5 rounds and you’re done!
Bench Press Modifications
This Bench Press can be with dumbbells, a barbell, or the Floor Press. However, you can always sub in any press that you want: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press.
Lunge Modifications
The Lunge can be any single leg variant that you like: Split Squats, Lunges, Step Ups, Pistol Squats. However, if you aren’t ready for single leg work, go for a basic Air Squat or Russian Kettlebell Swing.
Row Modifications
The Row should be SPRINTED and take 1min or less. If you can’t rock that distance in 1min, just row as hard as you can for 1min! Apply those same rules to anything you find on our Cardio Resources Page. However, today is actually an appropriate day to use the old-school conversion of 10m of rowing = 1 Sumo Deadlift High Pull with an empty barbell. That means that for this row, you could swap in 25 Sumo Deadlift High Pulls with 45lbs or less.
Optional Accessory Work
Perform 3 sets of 8-12 reps (per leg if necessary) on any of the following movements to strengthen that posterior chain!
Cool Down
1-2min of Child’s Pose
1-2min of Saddle Pose
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