Sat Sep 13

Train/Move

Alternating EMOM x 40:

  • 14/11 Cal Row

  • 60 Double-Unders

  • 14/11 Echo Bike Cals

  • 15 GHD Sit-ups

*Move: 45s of each movement per minute

Warm-up
3 Min Bike THEN 3 Sets:
10/10 Single Leg DB RDL
5 Straight Leg Box Jumps
20 Heels Over DB

Strength
4 Sets:
Max Reps Deficit Push-ups
30s Rest
10 Double Dumbbell Hang Snatch @ 50/35
2 Min Rest

Stimulus

Strength: Maximum 20 push-ups per set. Goal should be to make them sustainable so modify as needed; band across hips elevated, floor before elevated. Elevate using plates or dumbbells but maintain chest-to-ground range of motion regardless.

Train/Move: The calorie row and bike can be challenging to complete and feel like you get rest. Reduce calories to complete the work under 45s and limit DUs to 45s. Sub V-Snap sit-ups or dead bugs for GHD sit-ups.

Jason TrinhComment