Rowing at the bottom!
Zoom classes: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
Max Rounds in 15 minutes of:
10 Alternating Pistols
10 Stink Bugs
10 Rotating Jumps (90, 180, 270, or 360 degrees)
20 Candlesticks
Warm-up!
OK Guys, take smooth rounds working to warming:
Hollow Rocks
Knee Push-ups
Wall Squats (Squat Therapy Style)
The spend some time practicing each move. Work through the pistol progression to find the place where it works really well for you and then also if you have pistols, do enough of the progression to get really warmed up. For the stink bug, think hard about whether or not using the basic regular push-up won’t be a better workout for you. The stink bug is really tough on the shoulders, and especially the internal rotation of the shoulder! Be smart here guys!
Rowing/Biking!
Take 3 minutes, and row Max Calories 15 strokes hard, 15 strokes easy.
Rest 3 minutes. Whilst resting, calculate the average calories per minute you rowed. For example, if you rowed 45 calories in the three minutes, your average is 15 calories per minute. 45/3=15. You got this.
Then see for how many minutes you can row that number of calories with the rest being what’s left over in the minute. Set the monitor to 1 minute intervals with 0:00 rest and it’ll do what you want. It should be a fairly crash and burn type event.
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