Warm-Up
A)
500m Row
– 1 Minute Rest
250m Row
– 1 Minute Rest
B) 2 Rounds:
30 Single-Unders
20sec Plank Hold, in push-up position
10 Sit-Ups
30 Single-Unders
Workout
Every Minute on the Minute for 30 minutes alternate stations:
Minute 1:
CX:15 Calorie Row/12 Calorie Row
RX:12 Calorie Row/10 Calorie Row
AX:10 Calorie Row/8 Calorie Row
Minute 2:
CX: 15 Burpees
RX: 12 Burpees
AX: 9 Burpees
Minute 3:
CX: 40 Double-Unders
RX: 30 Double-Unders
AX: 40 Seconds of Single-Unders
Workout Tip
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff
Note: 30 minutes alternating stations means 10 rounds of each station.
Calorie Row: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.
Burpees: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.
Double Unders: athletes should have 15-20 seconds of rest each station. Scale to the appropriate level.