WORKOUT OF THE DAY
5 Rounds For Max Reps:
In 4 Minutes:
300 M Row
200 M Run
0.3/0.25 Mile Bike
In Remaining Time:
Max Double-Unders
…rest 2 minutes b/w rounds…
This is the fourth workout of the week without a traditional part one and part two. This has a lot to do with the loading of the barbell workouts throughout the week, and also just to switch up the format a bit. Not to mention, it’s tough to follow up the Murph prep workout with anything other than bodyweight movements and heavy cardio. So in todays workout we get all three traditional endurance movements in the row, run and bike. Collectively look to have these three done in 3.5 minutes or less, giving you at a minimum, 30 seconds on the jump rope. If you find yourself unable to get to the rope, shorten the distance of one of the machines or run. If you decide not to run, combine that and the row for a 500 m row before going to the bike. Truly, this sequence could be completed in around 3 minutes if you’re really going hard and the transitions are quick. You won’t need to sprint as hard as possible, but you will need to be around 90-95% of your fastest pace. The 2 minutes of rest should be plenty of recovery time to regroup and give a similar effort.
WOD AT HOME
3 Sets:
40 Inverted Shoulder Taps (20/side)
30 Seconds R-Side Plank
30 Seconds L-Side Plank
30 Seconds Hollow Hold
AMRAP 20 Minutes:
35 Unbroken Double-Unders
20 Second L-Sit
15 Weighted Box Step-Overs (AHAP)
