Thursday February 25th
WORKOUT GOALS
1.) Finish in 15:00-20:00
2.) Start fast on the row and find a smooth pace in later sets.
3.) Complete burpees in 3 sets or fewer.
RX
FOR TIME
10/8 Calorie Row
15 Burpee Box Jump Overs (24/20”)
20/15 Calorie Row
15 Burpee Box Jump Overs
30/24 Calorie Row
15 Burpee Box Jump Overs
40/32 Calorie Row
15 Burpee Box Jump Overs
50/40 Calorie Row
Level 2
FOR TIME
10/8 Calorie Row
10 Burpee Box Jump Overs (20/18”)
20/15 Calorie Row
10 Burpee Box Jump Overs
30/24 Calorie Row
10 Burpee Box Jump Overs
40/32 Calorie Row
10 Burpee Box Jump Overs
50/40 Calorie Row
Level 1
FOR TIME
10/8 Calorie Row
10 Burpee Box Step Overs (20”)
20/16 Calorie Row
10 Burpee Box Step Overs
30/24 Calorie Row
10 Burpee Box Step Overs
20/16 Calorie Row
10 Burpee Box Step Overs
10/8 Calorie Row
Stretching
ACCUMULATE
2:00 Sit and Reach Straddle
Accessory
ACCUMULATE
3:00 L-Sit
– Perform 20 weighted Russian Twists every time
you break the L-sit.
Notes
This workout should look and feel simpler than the rest of the work you have completed this week. Work toward a consistent and smooth pace throughout the entire workout. Finish today between 15:00-20:00. We will keep the warm-ups relatively simple and use the extra time at the end of class to work on the accessory work and the stretching. Start fast on your row pace and then smooth out your pace as you go along. Use the
burpees to manage your fatigue on the rower. Avoid using the burpees to crush yourself completely. If you find yourself needing more than a few seconds rest between the burpees and the row, then you are rowing too fast.
