Motivation
The most important person to be honest with is yourself. “Commitment is what turns promises into reality.” What are you willing to do to make your goals a reality?
Strength
Day 1, 2, or 3. If you have done all three days then sled pushes.
Workout Strategy
Running, jump rope, squats. Very simple movements today. We still need to have a good strategy for this workout. The simple workouts are generally the most effective. You will see there are only two versions of the workout today. What level you end up on depends on your performance. If you have not done 50 double unders in a row then I want you doing single jumps. The jump rope is meant to be done fast without breaks. We want good range of motion on the squats (meaning you go all the way down and come up completely). These are also meant to be done without stopping. Smooth and consistent will result in a good time today. If you want to get a level 4 score today you will need to do each round in less than 2 minute 40 seconds for men or less than 3 minutes for ladies. Your run needs to be between 90-120 seconds. You then have 60-70 seconds to complete the jump rope and squats. The double unders and squats can only be done so fast. Not being accurate on the jump ropes can cost us valuable seconds. The run is where the bulk of the workout is and this is where we need to keep the pace. This work out has a cardio emphasis.
| Workout of the Day | |
|---|---|
| Strength of the Day | Sled Pushes |
| Level 1:
3 Rounds for time: 50 Jump Ropes 25 Air Squats 400 Meter Run *Over 9/10 minutes |
Level 2:
3 Rounds for time: 50 Jump Ropes 25 Air Squats 400 Meter Run *Under 9/10 minutes |
| Level 3:
3 Rounds for time: 50 Double Unders 25 Air Squats 400 Meter Run *Over 8/9 minutes |
Level 4:
3 Rounds for time: 50 Double Unders 25 Air Squats 400 Meter Run *Under 8/9 minutes |
Buy Out – Turkish Get Up – 5 each arm
