Sit-ups

8 Minute Warm-up


It’s Not Always a Race- Not for Time

  • Buy In: 30/24 cal Assault (slow-moderate max pace 60rpms)
  • 3 Rounds
    • 4 Bent Over Barbell Rows (165/115)
    • 8 Toes-to-Bar
    • 12 Barbell Good Mornings (45/35)
    • 16 Weighted Sit-ups (15/10)
    • 20 Weighted 20″ Box Step-ups (30lb/20lb)
  • Cash Out: 30/24 cal Assault Bike (slow-moderate max pace 60rpms)

The focus for today is form while attempting to maintain a zone 2 or below heart rate.

For simplicity:

Zone 2 is 60 to 70% of max heart rate, and max heart rate is calculated by subtracting your age from 220.

Tags:

Cardio Round-Up to 400 Reps Each

Work for 45 seconds with 15 seconds rest for transition

  • Assault Bike Cals
  • Ski Erg Cals
  • C2 Rower Cals
  • Sit-ups

Eliminate the element when 400 reps is reached. The station becomes rest.

The goal is 26 rounds (26 minutes) or under

Adjust elements as needed: 1 element/athlete.

Back Workout – 5 rounds

  • 5 x 5 second Superman Holds
  • 10 x Elevated Romanian Deadlifts (95/65 Focus on extension/hamstring stretch)

10 Rounds for Time – Partner – Waterfall

  • 15 / 12 cal Assault Bike
  • 5 KB / DB. Thrusters (35/25)
  • Farmer Carry Down / Waiter Carry Back
  • 10 Sit-ups


Resources and Guides


Bored? Here are a few articles for you.

4 Rounds for Time

  • 25 x Sit-ups
  • 2 x heavy Ball to Shoulder || or Power Clean. (150/80lb ball)
  • 1 Down and Back KB Farmer Carry (Heavy)

Cash-out: 100 Cal AB

Resources and Guides

Tags:

Deadlift Workout (20min cap)

  • 2 x 5 (135/ 95)
  • 1 x 5 (185/ 125)
  • 1 x 3 (225/ 155)
  • 1 x 2 (275 / 185)
  • 1 x 5 (315 / 215)

For Time (25 min cap)

  • 3 Rounds For Time
    • 30/24 Cal Row
    • 30 Push Ups
  • 3:00min Rest
  • 3 Rounds for Time
    • 30/24 Cal Assault Bike
    • 30 Sit-ups


5 rounds of

  • 10 DB Pivot Push-Ups (15/10)
  • 10 Alt Renegade Rows
  • 5 Frog Hops
  • 5 Hang Cleans
  • 5 push press
  • 1 man maker

Chipper Teams of Three

  • 1st Segment
    • 210/180 Cal Ski
    • 210 Weighted Lunges (50/30 use DBs or KBs)
  • 2nd Segment
    • 210 Box Step-ups (24″/20″)
    • 210 Sit-ups
  • 3rd Segment
    • 210 Air Squats
    • 210 Cal Assault Bike

Teams have to complete a segment before moving to the next. Two people are allowed to work at a time and can work on any combination of movements within the segment. Split reps as needed.

For 25 min

  • 3 mile (4800m) C2 Bike / Spin Bike
  • Max Rounds of:
    • 10 KB Bent Over Rows (35/25)
    • 20 Sit-ups
    • 30 Air Squats

25 min AMRAP

  • 800m Run
  • 21 Sit-ups
  • 12 KB Swings
  • 9 Pull-ups

40 min AMRAP

  • 200m Run (Small Loop)
  • 3 x 2- Tire step-ups + 1 – Tire flip
  • 50m Run to pull-up bars
  • 5 x pull-ups
  • 50m Run to Back Pad
  • 8 x Med Ball Squat Cleans (50/30)
  • 13 x Sit-ups