2 Sets:
24-12-6
Renegade Rows
V-ups
(rest time = work time)
*5 Burpees to a target between each movement
(no burpees after 6 V-ups)
WODprep Strategy Top Tips:
Warm-up (10 minutes): Trying to simulate some movements we will have in our workout, we can start with a push up plank and some shoulder taps to warm up and practice the shifting of weight in our renegade rows. Use some hollow body holds and some no pushup burpees to continue warming up the patterns.
Stimulus: Midline Volume and density
Strategy: We’re looking for some intensity in this piece today. With lower complex movements, we’ll want to hold onto the renegade rows, but remember to breathe. Make sure you don’t redline on the V-ups, so find a rep scheme that will allow you to pick right back up.
- Renegade rows- Remember that each pull counts as a rep, so rowing each dumbbell counts as 2 reps not one. There is also no push up involved for the rows today. Make sure to have a slightly wider stance in these.
- V-ups: Smaller sets on the V-ups may be the way to go if you fatigue on these quickly. Make sure you stay tight and have your feet together. Using a mat may be helpful.
Watch the video below, where Ben will show you the tools to take your fitness to the next level!
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Want more workouts like this one? This workout was taken from our Master’s RX Programming!
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