Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 BP Russian twist
:10 Rest
:20 Scorpions
1 set:
:20 mountain climbers
:20 shoulder taps
:20 double-knee tucks in plank
1:00 calorie row
– Row with an s/m pace fewer than 20.
1 set:
1:00 plank DB pull-throughs
1:00 calorie row
– Row with an s/m pace greater than 30
SPRINT ROW START REVIEW}3:00
4x Sprint start
WORKOUT PRIMER | 5:00
Every 1:30 for 2 sets:
50-m farmers carry
:20 row
Metcon
Metcon (Time)
RX
For time:
1:00 max calorie row
150-m DB farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories
For time:
1:00 max calorie row
150-m DB farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories
INTERMEDIATE
For time:
1:00 max calorie row
150-m DB farmers carry (20/35 lb)
– Complete as many rounds as needed to accumulate 100/120 calories.
BEGINNER
For time:
1:00 max calorie row
150-m DB farmers carry (10/15 lb)
– Complete as many rounds as needed to accumulate 65/80 calories.
Finisher
Metcon
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold
10 pike-ups on rower
:30 double KB front-rack hold
Cool Down
Complete 14-20 calories each minute.
Finish the farmers carry in 1-2 sets each round.
Take no more than 1:00 to finish the farmers carry.
Each effort on the rower should be between 80-90% intensity.
Run with the dumbbells.