Friday February 3rd
23.02.03
INTENDED STIMULUS
11:00-15:00.
Complete the row intervals in 4:00, 3:00, and 2:00 respectively.
V-ups in 1:00-2:00/set.
Complimentary movement pairing for higher intensity.
RX
For time:
1000/900-m row
40 v-ups
750/625-m row
40 v-ups
500/450-m row
LEVEL 2
For time:
1000/900-m row
40 alternating v-ups
750/625-m row
40 alternating v-ups
500/450-m row
LEVEL 1
For time:
700/600-m row
40 sit-ups
600/525-m row
40 sit-ups
500/450-m row
SKILL WORK
Rest, stretch, and recover
STRETCHING
Max-effort hanging L-sit hold
– Scale to a hanging tuck hold.
WHITE BOARD BRIEF
Target time | 11:00-15:00.
The goal of this workout is to push harder than usual on each row and the first set of v-ups.
Finish the first row in under 5:00, and deliberately move at an uncomfortable pace.
Open with a larger set of reps on both sets of v-ups.
Then, finish the reps with strategic and manageable sets.
The second row will likely be a little bit slower. However, still push and finish in under 3:30.
The final row should be an all-out sprint. It’ll likely start at slower pace, but the back half of the row should get progressively faster.
