For 15 Rounds
Row 100m Max effort
Rest 30 seconds
On the Concept 2 rower you can set up your interval workouts with 100m and the 30 second timer very easily.
Give this workout a go for a good warm-up and conditioning drill
Jump rope for 10 minutes
Complete 100 double unders after the 10 minute mark
For every time that you hit your feet during the 10 minute mark, add 3 double unders
If you are unable to perform double unders, add 4 skips for each double under
After a warm-up, perform as many Russian KB swings as possible in a 10 minute period
You determine your rests, set numbers, etc.
Level 1: 1 Pood (35lbs)
Level 2: 1.5 Pood (53 lbs)
Level 3: 2 Pood (70 lbs)
.10 mile jog
Handstand walk 8-10 feet
1 strict ring muscle up
Ring dips for the number rep you are on (55 total reps)
If you are unable to perform handstand walks, perform one wall walk-up
If you are unable to perform ring muscle ups, perform a negative repetition
If you are unable to perform ring dips, perform bar dips instead
Set the Rower up for 500m distance with 1:30 rest between sets
5/5 Single Arm KB Front Squats (5 reps each side during the "rest")
Damper on 6 or lower
Level 1: 2:20-2:30 per 500m, 35lb KB
Level 2: 2:00-2:10 per 500m, 55lb KB
Level 3: 1:45-1:55 per 500m, 70lb KB
Row 500 Meters
Between each set, rest for the amount of time it took you to row the 500m
Row a 5k
Then complete 50 pistol squats each leg
Modified: Use a TRX / Box or other equipment to assist the pistol squats
Perform the reps and exercises in order
Strict Toes to bar
2Pull-Ups, 2 Toes to Bar, 2 Ring Dips
No time limit, just good solid form on each rep!
Dont have rings? Double your dip numbers.
If needed, use a band to assist you for the pull-ups or dips
(36 minutes total)
1 Mile Jog Warm-Up and Cool-Down
10- Kettlebell Front Squat
5/5- Weighted Pistol Squats
10/10- Stiff Leg Romanian Deadlift (SLRDL)
1-16kg KB front squats, body weight/TRX assisted pistol squats, 2-16kg KBs for SLRDL
2-24 kg KB front squats, 1-24kg KB weighted pistol squats, 2-24kg KBs for SLRDL
2-32 kg KB front squats, 1-32kg KB weighted pistol squats, 2-32kg KBs for SLRDL
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.