3 rounds of
- 500m row with increasing pace every 100m, e.g. 2:00, 1:55, 1:50 (=your 2k pace), 1:45, 1:40
- 20 alternating single leg v-ups
- 10 downward dog Push-Up
- rest as needed (HR back to 120 beats)
Ideally you do 4-6 rounds (unlike me). You can switch to any sit-up or push-up variation but do them strict with good technique.
Transition fast, execute ideally unbroken. It's a sprint. You can rest afterwards as long as needed.
Your HR should go above +90% of your HRmax
#metcon #metcon-reset #interval #workout
At the end of a training session.
4 rounds of
- 20 unbroken russian twists (with wallball, KB)
- 15 cal SkiErg
- 3 unbroken wall walks
- 10 cal Echo Bike
- 60 seconds rest
Arrange the equipment for minimal transition times.
Pick weight for the twists.
Try to be efficient on the SkiErg.
Tap the wall for all three wall walks. Don't rest at any point during the wall walks (e.g. lay on the ground for a bit).
Go YOLO on the Bike.
Breath during the rest.
A. Treadmill 400m (warm-up)
B. AMRAP 10 min.
- 1 Chin-Up
- 5 Pike Push-Up (from box)
- 2x5 Bulgarian Split Squats (from box; 5x each leg; hold a DB/KB if you like)
C. Treadmill 400m (cool-down)
This was a morning workout. Start slow on the treadmill. Get a bit quicker from round to round. The whole thing is kind of a warm-up.
For later in the day, double or triple the workload and do it as AMRAP15.
