Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy bike

- 10 inchworms

- 10 ring rows

- 10 push-ups

- 10 sit-ups

"Easy Pressure"

Duration: 28:00

28:00 AMRAP:

400 Meter Run

20 Sit-ups

15 Push-ups

10 Ring Rows

Score: Rounds + Reps

AEROBIC ENDURANCE

STIMULUS

- Overview: A lower-load aerobic bodyweight day for the back-off week. Stay smooth and avoid muscular failure.

- Intended Intensity: RPE 5-6

- Target Score: 5-7 Rounds

STRATEGY

- Run easily enough to come inside and move immediately. Break push-ups early.

SUBSTITUTIONS

RUN

- 500/450m row

- 400/360m ski

- 25/20 calorie bike

SIT-UPS

- Tuck crunches

- Hollow rocks

PUSH-UPS

- Box push-ups

- Dumbbell floor press

RING ROWS

- Bent over rows

- Banded rows

MOVEMENT PREP

200m run

10 sit-ups

6 push-ups

6 ring rows

🏋️‍♂️ Workouts 🏋️‍♀️