PERFORMANCE & FITNESS

Warm-Up.

One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute

Followed by…

Two sets of:
Glute Bridge Walk-Out x 5 reps @ 4040
Dumbbell Romanian Deadlift x 8 reps
Single-Arm Dumbbell Row x 8 reps per side

Then…

A.

Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.

For max reps:
4 Minutes of Dumbbell Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.

For max calories:
4 Minutes of Rowing

guest
13 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Andrea Arzillo
Andrea Arzillo
August 5, 2022 11:21 am

A. Ok
B. Rx 48reps
C. Rx 75cals

Mike Slagle
Mike Slagle
August 4, 2022 5:07 pm

A. Done as deadlifts at 305 at tempo
Hollow hold done
Barbell rows at 155

B. Done with 44 lb kb
42 reps
That’s was really disappointing.

C. This is my wheelhouse.
82 cals

Tanner
Tanner
August 4, 2022 4:55 pm

A) Nursing a back injury so I didnt do 80%. Hip thrusts @250 rows @135

B) 43/69 used 50lb dbs

Last edited 6 days ago by Tanner
Anika Tipton
Anika Tipton
August 4, 2022 1:46 pm

A. Done. Bb hip thrusts 135#/135/145/145 and BB row 75#/85/95/95
B. 50 reps
C. 58 cals

Jake
Jake
August 4, 2022 1:31 pm

Hip thrust @135
Banded leg curls 20s
Holds
135 row

20 step ups (started first 10 on 24in box 😓)

73 cals

This was tough for me. My little baby pelvis didn’t like the thrusts so weight was a struggle. Otherwise just out of shape for step ups.

Jake
Jake
August 4, 2022 1:53 pm
Reply to  Jake

My Whoop decided I did work hard enough so I added:

40 DU
20 SADB Snatch @ 55
10 box jump over @ 24 in

15min AMRAP
5+8

Little more into Optimal.

Last edited 6 days ago by Jake
Eduardo from chile
Eduardo from chile
August 4, 2022 12:16 pm

A.
1- 70k
2- mschine Hamstring Curls #40k
3 ok
4- 15 db bent over #20k

B
1. 45 steps #22.5k
2. 66 cal. Air row

🔥🔥🔥

Matteo Popazzi
Matteo Popazzi
August 4, 2022 11:31 am

A) 6x140kg
24 banded leg curls
3×20″ hollow hold
6x70kg
B) RX 37 reps
C) 72 cal

Jeremy Hammock
Jeremy Hammock
August 4, 2022 10:49 am

A.
Emom1:30
8-135 lb hip thrusts
20-25 lb leg curls on machine
60 sec hollow holds 3×20 sec holds
8-135 lb supinated barbell row

B.
4 min max resp
40lb dbs 20” box
55 reps

C.
4 min cal row
72 cal

Legs Gone!

Randy
Randy
August 4, 2022 10:40 am

A.
365×7,7,7,7
Machine 120,100,found sliders 12,15
Done as 60s compilation
185(no tempo) 155,155, 155 allx8

B. 41 rxd
C. 64 cal. 30-35 spm gassed after like 2.5 min.

Alban
Alban
August 4, 2022 10:08 am

A:
205# ×7
Banded x25
60s
115# ×8

B: 55#dbs @20″
50reps

C: row, thought 4min was longer than it really was, started slow
76cals

Blake Shealy
Blake Shealy
August 4, 2022 8:58 am

Only had 30 minutes this morning to work out.

100x @ 135# incline bench
Superset w/ 5×10 tricep press every 2 sets

Zach
Zach
August 4, 2022 2:58 am

A) complete
1. First timer – stuck to 135
2. Banded curls
3. Complete. Broke up last 2 sets
4. Complete at 145. 8 reps

B) would be lying if I didn’t think long and hard prior to starting this one.
1. 50# db – 44 reps
2. 73 cals