Saturday April 17th

“Parsley”

WORKOUT GOALS
1.) 12:00-17:00
2.) Move quickly and avoid pacing the row just to save energy for the double unders and sit-ups.
3.) Perform the sit-ups without using momentum from your arms

RX
FOR TIME
100/85 Calorie Row
then…
80-60-40-20-10 Double Unders (SU x 2)
– Perform 20 Strict Sit-ups after each round.

LEVEL 2
FOR TIME
80/68 Calorie Row
then…
60-40-20-10-5 Double Unders (SU x 2)
– Perform 20 Strict Sit-ups after each round.

LEVEL 1
FOR TIME
60/50 Calorie Row
then…
80-60-40-20-10 Single Unders
– Perform 15 Strict Sit-ups after
each round.

Stretching

3 SETS
:30 Couch Stretch / Side
:30 Alt Scorpion Stretch

Accessory

3 SETS
100m DB Front Rack Carry + Waiters Walk (50/35#)/ Change Arms after 100m
20 DB Side Bends / Side

Notes

Goal: 12:00-17:00. Finish the row in under 6:00.  Avoid pacing this workout too much. Push hard through the row and try to hold on to as much speed as possible throughout the remainder of the workout. Split the row into four parts. The first quarter of the row should be slow and smooth, then speed up to a moderate pace for the middle two parts, and then try to sprint to the finish. Don’t get stuck on the double unders today. Use a simple scale that helps you keep moving. The strict sit-ups are performed with the arms held at your chest. Avoid using the arms to “whip” or “kip” yourself up. Performing strict sit-ups with straight legs will make them slightly easier.