0-5 ROW (MIDDLE MINUTE FAST)
5-10 BIKE (MIDDLE MINUTE FAST)
CYCLE
400 RUN
CYCLE – on the rower
15-20 ROW (MIDDLE MINUTE FAST)
20-25 BIKE (MIDDLE MINUTE FAST)
CYCLE
400 RUN
CYCLE – on the rower
30-35 ROW (MIDDLE MINUTE FAST)
35-40 BIKE (MIDDLE MINUTE FAST)
CYCLE
800 RUN
CYCLE
**** CYCLE = 10 BARBELL CURLS + 10 SINCLE DB OVERHEAD TRICEP EXTENSIONS.
All for time:
15 HSPU (RX+=20) (PRO=50 FT HS WALK)
Then 5 rounds for time of:
20/16 calories
10 thrusters 75/55 (rx+=95/65) (pro=115/85)
Then finish with another set of 15 HSPU (RX+=20) (PRO=50 FT HS WALK)
** FOR THE CALORIES…
RND 1 & 4= ROW
RND 3 = 200 RUN
RND 2 & 5 = BIKE
STAGGER GROUPS BY 2:00 IF NEEDED.
STIMULUS: CONDITIONING. With the thrusters and machines, this will be a conditioning piece.
HSPU= At the start, these wont be nearly as bad as the set at the end! Be ready for that
THRUSTERS= With sets of only 10 GOTTA go unbroken and if you cant then your probably not in your lane!
ROW/BIKE/RUN= Use as just enough recovery to get the thrusters unbroken!! WITHOUT needing a 3 minute rest after it… again, probably not the right level for you!
*** been noticing more people doing + / pro and taking twice as long as others… thats a completely different stimulus and workout! STAY IN YOUR LANE.
ACCESSORY WORK:
ALTERNATE FOR 5 ROUNDS OF:
** 10 REPS OF ALTERNATING SIDE BIRD DOGS WITH A 3 SECOND HOLD ON EACH REP. (THIS WOULD BE 5 PER SIDE OR 10 TOTAL)
https://www.youtube.com/watch?v=wgOuR7YrwtM
** 5 TEMPO (SEGMENTED) CAT/CAMEL STRETCH (EXACTLY LIKE THE VIDEO!!!
https://www.youtube.com/watch?v=onXfOTwpN0Y
888 After the 5 rounds of the above, finish with 2 sets of 10 slow dead bug stretches…
https://www.youtube.com/watch?v=MCVX9wRd_h0
XFCandVBBC 