Warm-Up
A) 400m Run
1 Minute rest
200m Run
1 Minute Rest
100m Run
1 Minute Rest
B) 3 Rounds:
10 Dumbbell Snatches, left
20 sec Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 sec Bar Hang
Workout
The 5 Boroughs:
5 Minute AMRAP:
5 Front Squats, 115#75#
5 Ring Dips
– 2 minutes Rest
5 Minute AMRAP:
10 Cal Row
10 Knees-to-Elbows
– 2 Minute Rest
5 Minute AMRAP:
20 Russian Swings, 53#/35#
20 Double-Unders
– 2 minutes Rest
5 Minute AMRAP:
30 Wall Balls, 14#/10#
30 Sit-Ups
– 2 minutes Rest
5 Minute AMRAP:
400m Run
Max Dumbbell Lunges, 35#/25#
Workout Tip
All movements should be completed in 2 sets or less. Scale movements and or load as needed.
Double Unders: scale to 30 sec of Double-Under practice or 40 Singles for each round.
Dumbbell Lunges: athletes should be able to complete 20 repetitions before needing to put the dumbbells down. Scale load as needed.