Monday 01-11-2021 Starke HomeFit

A. Running clock…

Buy in: 2000m row
rest 3:00
strict chinups
ring or bench dips
rest 3:00
rest 3:00
Cash out: 50 burpees

B. Core Work:*
300 flutter kicks
150 bicycles
*every time you break: 30 second plank

Workout Notes/Intentions: Part A will be done with a running clock. It starts with a 2000m row or ski. On average this will take about 8 minutes; give or take. You can bike, run, do stairs, etc. as a replacement. Those last 300m or so should be a hard effort as you get rest immediately following the buy-in. Then you have a 21-15-9 couplet of upper body strength movements; strict chin-ups (sub supine grip rows of any type) and dips (ring, bench, box, chair, etc.). Then you get another 3 minutes of rest before beginning your second 21-15-9 couplet which can be done with a barbell, dumbbells or kettle bells. Cleans are from the floor if possible. S2OH can be push press or push jerk (or strict if you only have light weights). Another 3 minutes of rest before completing the final portion of the workout which is a cashout of 50 burpees. Pace these and try to move consistently without stopping for the full 50 reps. Those last 10 should be quick!

Part B’s core work is to be done as quickly as possible. For both the flutter kicks and the bicycles, one rep on the left + one rep on the right = 2 reps (you’re welcome!). Every time you have to break up the core work, including the transition between flutter kicks and bicycles (unless you go straight from one movement into the other) results in a 30 second plank to be done right at the time that you break.