7-Minute Monday

Lori rowing

What a doozy of a 2nd Serving today!

We alternate days of Endurance-Bias and Strength-Bias work through the weekdays so there are plenty of options for extra work if you need more than the daily workout.

WORKOUT for Monday 4/13/2020

every 30 seconds for 7 minutes:
– 1 jumping air squat (adding 1 rep every 30 seconds)

then immediately into…

every 30 seconds for 7 minutes:
– 1 hand-release push-up (adding 1 rep every 30 seconds)

Post completed number of air squats and pushups to comments!

2nd Serving – Need More Work? (Endurance-Bias)

Max distance in 60 minutes (walk, run, ruck, row, ski, bike, crawl, etc). Focus on a good “trying” pace and make sure you don’t go so hard you have to stop.

HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1

READ: How to Row For a CrossFit Workout – Dark Horse Rowing

2 replies
  1. Miles Harrison Smith
    Miles Harrison Smith says:

    First set (completed): 105 air squats with 24kg kettlebell
    Second set (incomplete): 100 hand-release pushups (those got really hard really fast)
    Followed by a 6 mile run (~60 minutes), stretching and bicep curls

    Here’s a fun equation for adding sequential numbers that has helped me with a lot of workouts like this:
    (n / 2)(first number + last number) = sum, where ‘n’ is the number of integers
    (14 / 2)(1 + 14) = 105

Comments are closed.