Warm Up
Row
3 sets
20 calories
5 burpee over the rower
5 pull ups
3 sets
20 calories
5 burpee over the rower
5 pull ups
Strength
Push Press
4x10
Dumbbell high pulls single arm
3x10/side
Standing dumbbell press
4x8-10
Lateral raises
4x10-12
Balboas
3x15
4x10
Dumbbell high pulls single arm
3x10/side
Standing dumbbell press
4x8-10
Lateral raises
4x10-12
Balboas
3x15
Accessory
Nordics
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps
Metcon
Rowing Cindy
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 calorie row
***Stimulus Notes: We all know Cindy, a 20+ round workout (for some) which means it's an emom style workout. Try and execute with that in mind.
Basically an Every Other Minute session (for a round) - the Cindy part should take about 45s and the tight transition to the rower (ideally set up right next to where you'll drop and do your push ups) and you start cranking out those calories.
Shoot for an every minute on the minute type session, first minute: Cindy (5+10+15), second minute: 20 cal row. If that falls apart, use the row to settle yourself and pick that up as close as you can to an EMOM again.
20 minute AMRAP
5 pull ups
10 push ups
15 air squats
20 calorie row
***Stimulus Notes: We all know Cindy, a 20+ round workout (for some) which means it's an emom style workout. Try and execute with that in mind.
Basically an Every Other Minute session (for a round) - the Cindy part should take about 45s and the tight transition to the rower (ideally set up right next to where you'll drop and do your push ups) and you start cranking out those calories.
Shoot for an every minute on the minute type session, first minute: Cindy (5+10+15), second minute: 20 cal row. If that falls apart, use the row to settle yourself and pick that up as close as you can to an EMOM again.