Daily score: 8
Workout:
#1 - Endurance progression + core/cyclical
Beebop rocksteady progression:
2 sets for times:
20 lateral burpees over erg
1000m/900m row
*rest 60 sec*
15 lateral burpees over erg
750m/675m row
*rest 30 sec*
10 lateral burpees over erg
500m/450m row
*Rest 8 min b/t sets
*Target of having the final round be faster than the last completed round of the initial test
2 sets for times:
20 lateral burpees over erg
1000m/900m row
*rest 60 sec*
15 lateral burpees over erg
750m/675m row
*rest 30 sec*
10 lateral burpees over erg
500m/450m row
*Rest 8 min b/t sets
*Target of having the final round be faster than the last completed round of the initial test
1) 6:14, 4:48, 2:34
2) 6:00, 4:31, 2:32
+
16 min EMOM:
1- elbow side star plank leg lifts; 10 reps/side
2- 40 sec ski erg (55 SPM pace at low effort. fast hands and short stroke. Watch below tech)
3- 20 sec V-ups + 20 sec single leg hip thrust marches
4- 40 sec echo bike (easy)
https://www.youtube.com/shorts/wseBahl0lQE
Having fun with the endurance test. Felt a bit heavier today but still got a good boost from getting it done. Emom was awesome. Definitely not how I usually use the ski erg. Thanks!
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