3 Rounds of:
4 Burpees
8 Calorie Bike/Row
10 Jumping Squats
GET FIT
28 Min. Running Clock:
From 0:00-4:00 Complete:
20/16 Calorie Bike/Row
20 Air Squats
50' DB/KB Farmers Carry 50/35s
From 4:00-10:00
30/24 Calorie Bike/Row
30 Air Squats
100' DB/KB Farmers Carry 50/35s
From 10:00-18:00
40/32 Calorie Bike/Row
40 Air Squats
150' DB/KB Farmers Carry 50/35s
From 18:00-28:00
50/40 Calorie Bike/Row
50 Air Squats
200' DB/KB Farmers Carry 50/35s
(WELLNESS WOD)
AMRAP 20 of:
20/16 Calorie Bike/Row
20 Air Squats
50' DB/KB Farmers Carry 35/20s
1:00 Rest
QUALITY TIME
DB Bench Press
Every 2:00 for 8:00
1 "Max Set"
(choose a pair of DBs that allow for 8-15 reps)
COMPETITORS EXTRA
4 Rounds (for speed) of:
50' HS Walk
2 Legless Rope Climbs
3:00 Rest
COACHES NOTE:
The goal is for athletes to be set up to not only finish, but have some rest before starting the next section. The 8 and 10 minute portion will be a bit nasty, but certainly doable for most as long as they can hold a reasonable output on the machine. For set up, I would suggest you just keep the 25' sections and have them shuttle the DBs back and forth.
ATHLETES NOTE:
Each round is set up by how hard you choose to bike/ row. If you get aggressive expect the other two movements to be a serious challenge. If you pace the machine you'll likely get less rest each round but will stay in control throughout.
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)