Strength
4 Rounds:
- :20 of Ring Rows
- :40 of Bent Over Rows with Plate @ 2011
Rest 5:00
4 Rounds:
- :20 of Push Ups
- :40 of Seated PVC Press @ 2011
Strength Notes
Today’s strength is focused on upper-body pushing and pulling endurance. You will complete :20 of ring rows then move immediately into :40 of bent over rows with a light plate. You will then move immediately back to the ring rows for :20. This pattern continues for 4 rounds. You will then rest 5 minutes and complete the push ups and seated pvc press following the same pattern.
The ring rows should be performed at an angle that allows you to move continuously for 20 seconds. The bent over rows are done with a light plate and at a tempo of :01 up, :01 pause, :02 lower. They should not be strenuous. The idea is that you are working on recovering while performing another pulling exercise. It is analogous to working on your running capacity by running hard intervals and jogging lightly during the recovery period.
The push ups should also be performed at an angle that allows you to work continuously for 20 seconds. Elevate your hands on a bench or a box as needed. During the seated pvc press, perform each rep with a :01 tempo on the way up, :01 pause overhead, and :02 negative.
Conditioning
5 Rounds
Complete as many reps as possible in 2:00:
- 8 Power Snatch (115/75)
- 12 Burpees over the Bar
- Max Calories
Rest 2:00
Conditioning Notes
Today’s workout consists of 5 time priority intervals. Your score for each will be the number of calories you achieve.
The power snatch should be on the lighter side. We do not want the 8 reps to take longer than :30. You should perform either touch and go sets or very quick singles.
The burpees should take no longer than 1:00. Adjust the number of reps accordingly.
You want at least :30 on the machine. The goal is to get the same number of calories each round. Pace accordingly.