No Equipment
Two sets of:
60 second Run/Bike/Row/Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Jumping Squats
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 15 minutes of:
Station 1: 20 Smurf Jacks (Jumping Jacks from a Squatted Position)
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object
When the running clock reaches 27:00, perform the following...
3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object
(10 Minute Cap)
When the running clock reaches 40:00, perform the following...
Every 90 seconds, for 12 Minutes of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 2: 30 seconds of Single-Arm Backpack/Object Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)
Limited Equipment
Two sets of:
60 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 15 minutes of:
Station 1: 15-18/10-12 Machine Calories
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts
When the running clock reaches 27:00, perform the following...
Three rounds for time of:
15/10 Machine Calories
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts
Time Cap = 10:00
When the running clock reaches 40:00, perform the following...
Every 90 seconds, for 12 minutes of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace
Rowing Option
Every 3 minutes, for 36 minutes for distances:
75 seconds of Rowing
See if you can keep the same paces as last week…just need to hold on for 15 more seconds.
