Workout Of the Day
ROOKIE / ALL LEVELS
A.
For time:
Run 1600m
Row 2k
B.
Run 800m
Row 1k
C.
Run 400m
Row 500m
(In teams of two, share the load as needed, but only one athlete working at a time).
INTERMEDIATE
A.
6 Rounds each for time:
Row 250m
20 KB Swings 32/24kg
15 Burpee Box Jump Overs 24/20”
In teams of 2, alternating whole rounds until each athlete completes 6 rounds.
ADVANCED
Phase: Gymnastics
Week :6
A.
Bounding box jumps practice
B.
3 sets, each for time:
20 Box Jumps 24/20”
Rest as needed
(one set bounding, one set jump up step down, one set step ups only – which is easiest, which is fastest for you?)
C.
For time:
50 Cal Row
25 Burpees to 10” target
50 Cal Row
25 Burpee Pull Ups to Rings 10” above reach
(cap time 10min)