Warmup
3 rnds:
10 passthru
5 burppes
6 turkish getups
1k run
then
stretching
5 burppes
6 turkish getups
Buy in:
then
stretching
Workout:
3 Rounds
400 meter run or row
8 slap-clap push ups
8 GHD sit ups -- or abmat
8 one-arm kb swings
1 minute rest
3 Rounds
400 meter run or row
8 hang power cleans
8 strict chin ups -- or ring rows
8 wall balls or goblet squats
8 slap-clap push ups
8 GHD sit ups -- or abmat
8 one-arm kb swings
1 minute rest
3 Rounds
400 meter run or row
8 hang power cleans
8 strict chin ups -- or ring rows
8 wall balls or goblet squats
Finisher
goals
rowing intervals
rowing intervals
time / score
|
recovery
|
Kcal
|
workload (foot-pounds)
|
power (fp / min)
|
power ratio (power / bmi)
|
No comments:
Post a Comment