20. April 2024
Apr
20
EMOM x 5 MINUTES (:40 ON /:20 OFF)
MIN 1 – Single Unders
MIN 2 – Single Leg Single Unders (:20 per leg)
MIN 3 – Run In Place Single Unders
MIN 4 – Scissor Kick Single Unders
MIN 5 – Single Unders
Into…
1 ROUND
1:00 Row (24-28 s/m)
10 Alt. Deadbugs
5/5 Split Squats
Into…
1 ROUND
:45 Row (28-30 s/m)
10 Hollow Rocks
10 Alt. Step-Ups
Into…
1 ROUND
:30 Row (30-34+ s/m)
10 Sit-Ups
10 DB Goblet Alt. Box Step-Ups
120 Double Unders
80/60 Cal Row
60 Sit-Ups*
40 DB Goblet Alt. Box Step-Ups (50/35)|(24/20)
100 Double Unders
60/50 Cal Row
40 Sit-Ups*
30 DB Goblet Alt. Box Step-Ups
80 Double Unders
40/30 Cal Row
20 Sit-Ups*
20 DB Goblet Alt. Box Step-Ups
*Option for V-Ups.
(Score is Time)
KG DB: (22.5/15)
200 Single Unders
60/50 Cal Row
40 Sit-Ups
30 DB Goblet Alt. Box Step-Ups (35/20)|(20)
150 Single Unders
40/30 Cal Row
30 Sit-Ups
20 DB Goblet Alt. Box Step-Ups
100 Single Unders
20/15 Cal Row
15 Sit-Ups
10 DB Goblet Alt. Box Step-Ups
(Score is Time)
KG DB: (15/10)
FOR TIME
4 ROUNDS*
60 Double Unders or Single Unders
20 DB Goblet Alt. Box Step-Ups
20 Sit-Ups
-Immediately Into-
4 ROUNDS
40 Double Unders or Single Unders
12 DB Goblet Alt. Box Step-Ups
15 Sit-Ups
-Immediately Into-
4 ROUNDS
30 Double Unders or Single Unders
8 DB Goblet Alt. Box Step-Ups
10 Sit-Ups
*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.
(Score is Time)
10 SLOW Alt. Bird/Dogs
5/5 DB Upright Rows
:30 Box Prayer Stretch
-Rest as Needed b/t Sets-
(No Measure)
