4 rounds
17 Bench Press (50-60% of 1RM)
17 B.O. Row w/ DB (40-30)
– – –
Rx:
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
– – –
Beginner:
3 rounds for time of:
Row 30 calories
150 single-unders
30 walking lunges
The calories and reps have been reduced to lower the volume. During the rows, ensure that each stroke begins by driving with the legs, then lean back slightly, and follow through by pulling with the arms. To return straighten the arms first, then lean forward slightly, and finally bend the legs back to the start position. If you can do double-unders, do as many as you can in 2 minutes instead of the 150 singles. During the lunges drive through the heel of the lead leg and let the trailing knee gently touch the floor on each repetition.
– – –
Intermediate:
3 rounds for time of:
Row 50 calories
150 double-unders (or 2 mins attempts)
50 walking lunges
The intermediate can do this workout as written. During the rows, ensure that each stroke begins by driving with the legs, then lean back slightly, and follow through by pulling with the arms. To return straighten the arms first, then lean forward slightly, and finally bend the legs back to the start position. If you still struggle with double-unders, attempt them for 2 minutes each round. If you get to 150 during the 2 minutes, stop and move on to the walking lunges. Full range of motion for the lunges is trailing knee touching the floor at the bottom and full extension of the knees and hips at the top. It is not necessary to pause with the feet together.
Leave a Reply