Conditioning
Complete as many rounds as possible in 8:00:
- 6 Ring Rows
- 8 Push Ups
- 10 Air Squats
Rest 2:00
Complete as many rounds as possible in 8:00:
- 6 V-Ups
- 8 Jump Lunges
- 20 Double Unders
Rest 2:00
Complete as many rounds as possible in 8:00:
- 10-15 Calories
- 10 Russian Kettlebell Swings
Notes
Today’s workout is 3 sets of 8-minutes of work with 2 minutes of rest. Your score is the sum total rounds and reps from each of the intervals. The goal is to move continuously and smoothly throughout each of the 3 intervals.
The ring rows should be at an angle that might get challenging towards the end but allows you to complete 6 reps unbroken every time.
The push ups should be done in 1 set each round. Elevate your hands on a box if you think you will reach local muscular failure too early in the amrap.
Move smoothly and through a full range of motion for every rep of the air squats.
If you cannot maintain 6 continuous v-ups throughout the workout, substitute a tuck up.
Maintain a soft touch of the knee each rep of the jump lunges. If jumping is an issue, step up and back on the lunges.
The double unders should take no longer than :15. Adjust the number of reps or substitute single unders.
The calories should take no longer than 1-minute each round.
The kettlebell swings should be at a moderate weight that allows you to maintain unbroken sets throughout the workout.