Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Run x 200m
Followed by…
Two sets of:
Box Step-Up x 10 reps
Hand Plank Shoulder Taps x 20 reps
Row x 30 seconds
Then…
Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
24:57
6:20/6:20/6:15/6:02
A. Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011 w/ 35s
Rest 30 seconds after each leg
Nordic Curls x 4-6 reps @ 4011
W/ band assistance
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 10 reps @ 2111 w/ 55s
Rest 60 seconds
B. Four rounds for time:
Row 500m
15 GHD*
20 Cal Echo Bike
10 Box step-overs (55s/24”)
25:05
*Had to sub for the run due to rain
30:32
RX-ish
– rower monitor went out during 2nd (only that one rd) so rowed for 2 mins
– Echo bike 15 cals
Row 500 Meters
Run 400 Meters
30 alt. Dumbell Snatch’s with (12.5kg)
10 Dumbbell Box Step-Overs (50lb DBs to 24″)
Tot. Time = 30:58
35:52
#25s
Didn’t have time for a warmup
Warmup done ✅
A. FT 4rds RX with 20 hand bike cals
27’51
Was aiming under 30 mins so pretty happy. Hardest bit was the run and trying to control my breathing.
B. Travis’ core workout #2