3 rounds, 1 min on, 30s off
-medicine ball throws
-renegade row
-ropes
-bag ground work
-double kb overhead prisoner lunges
-resistance bands sprints
-ring ab extensions
Finished with a 500 meter row for time
Results
This was a great one for the core. The medicine ball throws were against the wall - rounds of side throws, chest throws and sit-up + chest throw. I used 16s for the renegade rows. For the ropes, rounds of alternating, doubles and seated alternating (tough!)
For the bag stuff, there was a punching bag on the ground. First round was knees - hands on the bag, kneeing left/right (like a mountain climber). Second round we were mounted on the bag, throwing elbows (ground and pound) and the last round was log (bag) hops. All 3 rounds were fun!
Prisoner lunges suck! Lunge, down to both knees and back up. I stared with 16s, but dropped down to 12s for the last 2 rounds. The sprints were fun as always. The ring extensions were like a powerwheel - knees on the ground, hands on the rings and extend out and back.
I finished the 500 meter in 2:03. I now know how rowing can be tough....man, that was a killer!
In part, because the once expensive abdominal exercise machines have become more affordable to the average person, who enjoys working out at home rather than a gym.
ReplyDeleteI like the bag stuff- creative and sounds like a good workout!
ReplyDeleteRowing is one of the best exercises I've ever done. It was what started my weight loss journey!
ReplyDeleteGreat workout!
I had only rowed for minute (or so) intervals up until this one, and those were pretty easy. But going hard for 500 meters made me realize just how hard that rower can push back...looking forward to more!
ReplyDeleteAnd I love any bag/pad work we get to do. It's a great way to switch things up!