4 ROUNDS - FOR TIME
400m Run
10 Renegade Rows
General Warm Up
3-5min of easy cardio of choice, then…
3 Rounds
3 Inchworms (no push up)
Specific Warm Up
Go through the Renegade Row video and play with the options to figure out which is best for you today. We don’t do this one often, so it may take some experimentation!
Then… Rock your Hinshaw Warm Up and finish with a 200m jog.
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
4 ROUNDS - FOR TIME
400m Run
Workout Notes
This workout is FOR TIME, so the goal is to get the whole thing done in as little time as possible while maintaining SAFE technique! The 400m run should be roughly ~2min. If you can’t get it done in less than 3min, I would recommend choosing a shorter distance so that you can run HARDER for less time.
The Renegade Rows are written to be 10 total reps (5 per arm) but if that's too easy for you and you want to go for 10 per arm, go for it! The Renegade Row should be slow and methodical, so don’t get sloppy and start twisting and slamming in order to do more reps!
Renegade Row Modifications
The Renegade Row can be a little uncomfortable for some so if you want to break it into pieces, you can do something like a 1:00 Front Plank and then 10 Bent Over Rows. Then we still get the core piece AND the pulling piece. Might work better for your set up!
Run Modifications
This run should be in the ~2min range. If you are taking more than 3min for this run, that’s cool! However, I would suggest shortening your distance so you can run a little faster for shorter amounts of time. You can also use our Cardio Resources Page to make your own ~2min cardio!
Optional Accessory Work
Tabata: Push Ups
*A Tabata is an interval workout where you’ll perform ONE movement as hard as you can for :20 and then you’ll rest for :10. This is repeated 7 more times for a total of 8 Rounds (4min.) If it helps, look at it this way:
8 ROUNDS
:20 Work
:10 Rest
There are many free Tabata timers you can download and of course, there are the always polarizing Tabata Songs you can look up as well!
Cool Down
1-2min of Couch Stretch on each side
1-2min of Happy Baby
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