3:00-5:00 Intentional Run/Bike or Row 'Jump Ship Dynamic'
25' each movement
Knee Pulls
Quad Pulls
Hamstring Stretch
High Kicks
Spiderman
Inchworm + Push Up
GET FIT EMOM 28
1. Row for Calories
2. HS Hold or Tall Plank Hold
3. DB Box Step Ups 24/20" 50/35
4. Rest
(WELLNESS WOD) EMOM 28
1. Calories on Machine of Choice
2. HS Hold or Tall Plank Hold
3. DB Box Step Ups 20" 35/20
4. Rest
QUALITY TIME
EMOM 5
DB Bent Over Row
8-8-8-8-8
COMPETITORS EXTRA
For Completion
7-5-3-1-1-1
Front Squat
10 GHD Sit Ups
Build FS weight across sets
COACHES NOTE:
Athlete can ALWAYS improve their Rowing technique. You can stay busy giving feedback and correction that across the 7 rounds. Also, if there is any logistical issues, you can start athletes on different stations and have them share equipment/rotate
ATHLETES NOTE:
Try to match your output on all three movements round after round. Treat this like a long aerobic piece and not intervals.
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)