Workout of the Day
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest
5 Comments
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Who needs drugs when you can do CJ’s programming at an altitude of 2240 meters….I was seeing stars by round 3!!!
Row for cal: 20/19/19/18/17
KBS (16 kg): 40/40/35/35/35
DUs: 96/108/99/111/109
Front Leaning: Broke all of them except for the last one..stayed on for the 90 seconds.
Forget being over a mile high, I was seeing stars at sea level.
Rowing: ~22 calories each round
Kettlebell swings: Aimed for 35 each round
Double unders: 105, 65, 65, 60, 55
Rings: Unbroken for the first round and then split into 30 second intervals for the remaining rounds
~635 total reps
Row: 27+26+23+23+22=121 Cal
Kettlebell Swings: 41+31+22+20+24=138 reps
Double Unders: 68+61+69+61+46=305 reps
Rings: Broken all five sets
Great workout this morning! Thank you to the 9:30 group for being so welcoming! Had a great time and I am looking forward to being a permanent member of the Invictus Family! Good luck to everyone at the Games!
CJ, front leaning “rest” on rings seems like a cruel misnomer. Still, thanks to Cody for pushing me to keep “resting” during that portion. I just got home and tallied up my numbers — my last round was my second best, proving yet again that it’s mostly a mental game in the end…