Warm-up
Plank vs. Burpees
Partner up.
1 partner rows to 150 m
every meter over or under 150 equals 1 burpee the pther partner must do
Each partner rows 4 times.
7 burpee cap on the over or under!
Partner up.
1 partner rows to 150 m
every meter over or under 150 equals 1 burpee the pther partner must do
Each partner rows 4 times.
7 burpee cap on the over or under!
Metcon
10 Rounds For Time:(40:00 Cap)
18 Calorie Row
15 Wall Balls(20/14#)
12 KB Swings(53/35# American)
*Rest 1min Between Rounds
18 Calorie Row
15 Wall Balls(20/14#)
12 KB Swings(53/35# American)
*Rest 1min Between Rounds
*The goal is to keep the Row to 1min or less, and go Unbroken on the other two movements. If unsure of what calorie count you should do, pick a goal number to try and hit. Cap yourself at 1min of work on the Rower, and if you hit the number beforehand then you’re good. If you fail to hit the number, try to keep sustaining the number you got to at the 1min mark for the duration of the workout. The goal of the workout as a whole is to choose a solid sustainable pace that’ll allow you to push but also recover in that short 1min Rest period. Transitions between movements should be quick. Try to keep your rounds between 2 and 2:30.