A) 4 Rounds of:
Rest 30 seconds
Ab Mat Sit-Up
100m Row after every round of sit-ups
6 sets x 3 reps
Build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth.
Every Minute on the Minute for 16 min, alternating movements:
a) 100m Farmers Carry
b) 100m Sprint
c) 1 Rope Climb, challenging variation
d) 10 Dumbbell Thrusters
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Farmers Carry: you should choose a weight that is challenging but that you can complete all 100m unbroken. Should not take you more than 90 seconds. Scale load accordingly.
Thrusters: you should be able to complete all thrusters in 1 challenging set.
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