Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
:20 bike (easy pace)
5 single-arm ring rows/arm
20 bicycle crunches
1 set:
:20 bike (add 5-10 RPMs)
10 ring rows
10 laying toes-to-bars (hands hold on to DB)
1 set:
:20 bike (add 5-10 RPMs)
10 jumping pull-ups
10 sit-ups (no DB)
1 set:
:20 bike (add 5-10 RPMs)
5-10 strict pull-ups
10 weighted sit-ups
Rope Climb Review and Substitution Review
Pre-Wod
1-2 set:
1-2 rope climbs (or substitution)
:20 bike (move as fast as possible)
Metcon
Metcon (AMRAP – Reps)
RX:
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00
INTERMEDIATE
3 rounds for reps:
2:00 rope climbs (10 ft)
1:00 weighted sit-ups (10/15 lb)
1:00 Echo bike
– Rest 1:00
BEGINNER
3 rounds for reps:
2:00 pull-to-stands
1:00 sit-ups
1:00 Echo bike
– Rest 1:00
Finisher
Post-workout:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
3+ Rope Climbs
15-25 sit ups
Push the bike based on your rope-climbing ability. Easy rope climbs mean you should push harder on the bike.