SATURDAY
|
Quarterfinals Workout 1
4 rounds for max reps:
1 minute of snatches 38/61
1 minute of rowing for calories
1 minute of dumbbell box step-ups 15/22.5 20′
1 minute of rest
Active– 50/30 15/10
Lifestyle– 40/25. 10/8
Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.
Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth.
|
|