Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Workout: 20:00 Minute Time Cap 2,000m row Buy in, the with the remaining time climb the rep ladder of: 10-20-30-40-50... Burpees Kettlebell swings Recovery: Low Back and Legs
Complete Rest Day! Rest Day Recovery
Rest/Recover day 45:00-60:00 Bike or row at about 70% pace Recovery: Low Back, Hips and Hamstrings
Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees 1:00 Jog Workout: 5 Sets 1000 Meter row 80% effort Equal work to rest ratio If it takes you 4 mins to row 1000m rest 4 mins Goal is to hold pace all 5 sets Recovery: Low Back, Hips and Hamstrings
Warm-up: 2 Sets 10Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Workout: 30 Goblet squats 60 Pull ups 90 Wall balls 120 Double unders, or 240 singles Recovery: Quads, Hips and Hamstrings
Warm-up: 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Work: 100 Meter sprint Rest 1:1 x 5 Workout: 20:00 As Many Rounds as Possible 2 Chin ups 4 Push-ups 8 Kettlebell swings 16 Cal bike Recovery: Low Back, Hips and Hamstrings
Warm-up: 3 Sets 15 PVC Good mornings 15 Meter crab walk 15 Meter bear crawl Workout: For Time 5 Rounds of: 200 Meter run 10 Burpees Then, 4 Rounds of: 10 Cal row 8 Burpee box jumps Then, 3 Rounds of: 15 Cal bike 6 Dumbbell or kettlebell Devil's press Then, 2 rounds of: 50 GHD sit-ups [...]
Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 Minute of Butt kicks and high kicks Then 5:00 Run at warm-up pace. Workout 1: 1 Mile run for time Rest 3:00 800 Meter run for time Rest 2:00 400 Meter run for time Workout 2: 200 Meter [...]
Complete Rest Day! Rest Day Recovery
Rest/Recover day 45:00-60:00 Swim or run at about 70% pace Recovery: Low Back, Hips and Hamstrings
Warm-up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Workout: For Time 800 Meter run Right into: 100 Dumbbell or kettlebell thrusters (35/20) Every minute on the minute do 5 burpees Recovery: Low Back, Hips and Hamstrings
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 3:00 Max cal bike or row Right into: 3:00 As many rounds as possible (amrap) of: 6 Dumbbell snatches per arm (50/35) 12 Toes [...]
