FOR TIME
3 ROUNDS
400m Run
Rest 1:1
3 ROUNDS
500m Row
Rest 1:1
General Warm Up
Start the day by performing the Hinshaw Warm up, even if you don’t plan to run. It’s goooooood for the body! Finish with a 2 minute run, to put it all together. If you aren’t able to run, 2min of any cardio will be good.
Specific Warm Up
If you are rowing, make sure you hit the Rowing Primer.
If you are doing a cardio option that is not rowing or running, make sure you get in a few reps of those things before you hit go!
Workout of the Day
FOR TIME
3 ROUNDS
400m Run
Rest 1:1
3 ROUNDS
500m Row
Rest 1:1
Modifications
This workout essentially boils down to cardio intervals. You do a short cardio piece, see how long it took you to complete it, and rest that amount of time. So if I run 400m in 1:45, I will rest 1:45 before I do my next one. Then on the next one, maybe it takes me 1:50, so then I rest 1:50.
This could/should be something along the lines of 2min of work / 2min of rest, for 6 Rounds. As long as you are doing cardio (non-weightlifting) movements in that domain, you’re good! It could be anything. Unicycling, roller skating, hula hooping, power walking up a steep incline, or any machine at your gym that can get you out of breath.
If you are looking for some cardio equivalents:
500m Ski
1000m C2 Bike
25-30 Cals Air Bike
If you are at home and have no machines:
150 Single Unders
1:30 of Double Unders
1:30 of Burpees
2:00 of Sit Ups
2:00 of Squat Thrusts
1:30 of Mt. Climbers
2:00 of 8 Ct. Body Builders
PS. If you are planning to do DAY 5 of this week (The Triple 3,) you should choose your variations today very carefully!
Accessory Work
3:00 to accumulate as many Hand Release Push Ups as possible! (Unless you did 8 Ct. Body Builders in the WOD)
Cool Down
Hold the following stretches for 1-2min each:
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