MENU

Workout of the Week - 24/02

Grab a friend and give this total body conditioning session a shot!


Buy In

In teams of 2 complete a 3000m Row as fast as possible. Swop every 250m or 60seconds. Complete 5 burpees after every change over - just because.



Workout - 5 Rounds for Time

A1. Devils Press x 8

A2. Lunge Walk x 15m

A3. Renegade Rows x 8 each arm

  • Men’s weight: 15kg - go north (17.5kg) or south (12.5kg) depending on your level
  • Women’s weight: 10kg - go north (12.5kg) or south (7.5kg) depending on your level

Devil Press - www.youtube.com/watch?v=_-iCGo…

Walking Lunge - www.youtube.com/watch?v=QMMGd6…

Renegade Row - www.youtube.com/watch?v=wTqlJ0…



Functional Strength - 3/4 Rounds not for time - 1 works, 1 rests.

B1. Sled Rope Pull (x2 lengths of rope or Approx 20m)

B2. Sled Push (Straight Arm)

  • Pull with 1 arm at a time in a piston fashion
  • Go heavy and aim to increase the weight every set.
  • Men start: 70kg (north or south)
  • Women start: 50kg (north or south)

www.youtube.com/watch?v=UU8-q1…

Like this but heavier!



Finisher

C1. Burpee Plank Ladder 10:1

  • Back with your partner; Partner 1 holds a plank, partner 2 performs 10 burpees.
  • After completion partner 2 holds a plank and partner 1 performs 9 burpees.
  • Alternate turns and remove 1 burpee each set till complete: 10/9/8/7…....1

Spice it up a notch - Perform 10 burpees each, then 9 each, then 8 each etc.

10-10/9-9/8-8/7-7….....1-1

Enjoy and let me know how you got on.

Coach Jack