This is the Way
Workout
This is the Way (Time)
– RX –
On a 24:00 Clock:
From 0:00 – 11:00:
800m Run
1000/850m Row
On a 24:00 Clock:
From 0:00 – 11:00:
800m Run
1000/850m Row
From 11:00 – 16:00:
400m Run
500/400m Row
From 16:00 – 24:00:
200m Run
250/200m Row
200m Run
250/200m Row
200m Run
250/200m Row
– LEVEL 2 –
On a 24:00 Clock:
From 0:00 – 11:00:
600m Run
900/750m Row
From 11:00 – 16:00:
400m Run
500/400m Row
From 16:00 – 24:00:
200m Run
250/200m Row
200m Run
250/200m Row
200m Run
250/200m Row
– LEVEL 1 –
On a 24:00 Clock:
From 0:00 – 11:00:
400m Run
800/600m Row
From 11:00 – 16:00:
400m Run
400/300m Row
From 16:00 – 24:00:
200m Run
250/200m Row
200m Run
250/200m Row
Accessory
Metcon
3 Sets:
30 Weighted Russian Twists (20/14#)
15 Rower Pike-ups
30 Weighted Russian Twists (20/14#)
15 Rower Pike-ups
Stretching
Metcon
3 Sets:
:30 Calf Stretch / Side
:30 Standing Side Bend / Side
:30 Calf Stretch / Side
:30 Standing Side Bend / Side