Thursday
Warm-up
Warm-up
3 ROUNDS
1:00 Row
20 Mountain Climbers
10 Scap Pull-Ups
10 Bent Over TYI’s*
1:00 Row
20 Mountain Climbers
10 Scap Pull-Ups
10 Bent Over TYI’s*
*ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the "T", then raise their arms up to create a "Y", then raise overhead to create the "I".
Workout
Metcon (Time)
FOR TIME
500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb
500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb
(Score is Time)
Optional Finisher
Metcon (Time)
FOR TIME
30-25-20
Single DB Curl (50/35)|(35/20)*
1:00 Push-Up Plank
30-25-20
Single DB Curl (50/35)|(35/20)*
1:00 Push-Up Plank
*DB Held across the chest.
(Score is Time)
Round 1 – Have athletes perform :30 Arms and Back only, then :30 Legs only (EZ Pace)
Round 2 – Have athletes perform :30 Half Stroke with Heels down, then :30 Full Stroke with Heels coming up (Mod Pace)
Round 3 – 1:00 Hard Pace rowing using full stroke technique