Conditioning
AMRAP 20
750-1000 m row
50 sit ups
350-500 m row
25 V-ups
Notes
The workout today is a modified version of Quarterfinal Test 4. Your score will be the rounds and reps completed in the 20 minutes.
Your 500 m split should be no slower that 2:10 for either row. If you think this is an aggressive pace for 20 minutes, row closer to 750 m for the longer row and 350 m for the shorter row.
Sit ups should be done in 4-6 sets. If you cannot complete 50 in this amount of sets, you can decrease the reps to 40.
The V-ups will get challenging. The goal is to do these in sets of at least 5-7. In place of V-ups, you can do single leg v ups or tuck ups.