Workout of the Day
“Filthy Fifty’s Alter Ego“
In a 12 minute Window:
70/60 Cals on the Bike
50 KB Swings
50 Push ups
50 Single Leg V ups
Max Cals on Bike
Rest 5 minutes (switch/clean bike or rower)
In a 12 minute Window:
70/60 Cals on the Rower
50 KB Sumo Deadlift High Pull
50 Push ups
50 Sit ups
Max Cals on Rower
Fitness: 40 Push ups (35/26)
Performance: 53/35 (as written)
Athletes: Your goal should be to have 2+ minutes on the final Bike and Row.
Your score is the total Max Cals on the Bike and Total Max Cals on Rower. (Not including the first set of 70/60)
Drive
From 0-12 minutes:
800 M Run
50 Russian KB Swings
40 Push ups
30 Single Leg V ups
20 Burpees
Starting at 12 min:
400 M Run
40 KB SDHP
30 Sit ups
20 Burpees
