25/07/24 Thursday Workout of the Day

Warm-Up

12:00 EMOM

min 1: 12/9 Calorie Row

min 2: 6 Lateral Burpees over the Rower

min 4: 8 Step-Down Box Jumps

*May add light loads to the crossover step-overs if desired

"Fred"

For Time:

Every 8:00 x 3 Sets

15-12-9 Row Calories

12-9-7 Burpee Box Jump Overs 24"/20"

*Female Row: 12-9-7 calories

RPE: 9/10

RX+:

For Time:

Every 8:00 x 3 Sets

21-15-9 Row Calories

15-12-9 Burpee Box Jump Overs 24"/20"

*Female Row: 15-12-9 calories

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

For Quality:

15:00 EMOM

Minute 1 - :30 Weighted Plank

Minute 3 - :30 Weighted Russian Twists

The goal is to go unbroken for the :30 working windows, so pick loads for the russian twist or a bent knee flutter position as needed.

Recent Posts