Thursday Training

Level 1 – “Recovery”
A.
Ring Rows 5×10
rest 1 minute between sets

B.
For effort, not time
Row 1500/1200 meters (men/women)

C.
For effort, not time
3-5 rounds, your choice
10 Pushups
10 Step Ups

Level 2 – “Fitness”
A.
Strict Pullups 6×5
rest 1 minute between sets

B.
For time
Row 1500/1200 meters (men/women)

C.
5 rounds for time
10 Pushups
10 Box Jumps

Level 3 – “Competition”
A.
Strict or weighted pullups 6×5
rest 1 minute between sets

B.
For time
Row 2000/1700 meters (men/women)
30 Burpee Box Jumps

“Home Workout”
A.
If you have a dumbbell
Single arm DB Row 5×10 each side
rest 1 minute between sets

if you don’t have a dumbbell
Accumulate 5 minutes in a forearm plank hold

B.
5-10 rounds
10 Pushups (scale to knees)
10 Box Jumps (use a chair or steps, scale to step ups)

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2 responses to “Thursday Training

  1. Is that Cody all tangled up in the band?

  2. affirmative. Those size 19’s don’t make it easy to do the band dance!

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