Monday 25th March 2019

Every 2 minutes, for 30 minutes (3 sets of each):

  • Station 1 – 20/30 Cal Rower or 400m Run
  • Station 2 – 40 Wall Ball Shots (7/9)
  • Station 3 – 30 Alternating Dumbbell Snatches (15/22.5)
  • Station 4 – 20 Burpee Box Jump-Overs (20?/24?)
  • Station 5 – 40 Seconds of Side Plank (each side)

No score required.

Adjust reps to provide a sufficient challenge. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 45 seconds of rest, please increase the number of reps.

This rep scheme is tough – it is very likely you WILL need to scale. Do it earlier rather than later.

Open Athletes – Use today’s workout as active recovery. Drop the weight, the reps, the intensity and just get moving. Let your body set the pace and just flush out the soreness from the weekend. Just have fun and enjoy moving your body today, it is not the day for crushing yourself.

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