Twice as Nice
Warm-up
Warm-up
1-2 Sets
1:00 Bike (Echo or Assault)
20 Alt. Leg V-Up
1:00 Row
20 Step Back Lunge
50ft Double Dumbbell Overhead Carry
1:00 Bike (Echo or Assault)
20 Alt. Leg V-Up
1:00 Row
20 Step Back Lunge
50ft Double Dumbbell Overhead Carry
1 Set: (at workout pace)
5/4 Calorie Echo Bike OR Calorie Assault Bike
4 GHD SIt Ups
5/4 Calorie Row
20’ Double Dumbbell Overhead Walking Lunge (50/35)
Metcon
Metcon (Time)
2 Rounds
40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)
40 GHD SIt Ups
40/32 Calorie Row
120’ Double Dumbbell Overhead Walking Lunge (2×50/35)
40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)
40 GHD SIt Ups
40/32 Calorie Row
120’ Double Dumbbell Overhead Walking Lunge (2×50/35)
*Do Row twice or Bike twice if you only have one machine.
**You can also sub a 400m run for Bike or Row if needed for Rx’d.
***You can also sub 120 Double Unders for either machine.
Gymnastics
Metcon
8 min EMOM
Every minute on the minute:
5 Strict Handstand Pushups into 5 Kipping Handstand Pushups
Scale:
5 Strict Box HSPU into 10 Second Hold at top of last Handstand Pushup
Finisher
Metcon (AMRAP – Reps)
Tabata:
8 Sets of Each Movement (:20 on/:10 off)
– Scissor Switch
– Sit Ups
– Plank Jacks
8 Sets of Each Movement (:20 on/:10 off)
– Scissor Switch
– Sit Ups
– Plank Jacks
Metcon
2 Sets:
60 seconds Backwards Walking Sled Pull (moderate)
10 Wide Grip Supinated Grip Barbell Curl and Press (moderate)
60 seconds Backwards Walking Sled Pull (moderate)
10 Wide Grip Supinated Grip Barbell Curl and Press (moderate)
Accessory
Metcon
3 Sets
10 Single DB Staggered Stance RDL (Each Side)
10 Single DB Hammer Curls (Each Side)
10 Single DB Staggered Stance RDL (Each Side)
10 Single DB Hammer Curls (Each Side)