Workout of the Day
with a clock set for 21 minutes
at 0:00
row 1000/750m then max reps one arm alternating devil press
at 7:00
bike 2500/2000m then max reps of weighted dumbbell step ups
at 14:00
run 1000m
You’ll be working through three stations today, with seven minutes to complete a lengthy buy-in and max reps of a movement at stations 1 and 2. At station 1, you’ll start on the rower before transitioning to your dumbbell and knocking out as many reps as you can of alternating devil presses with your remaining time. At station 2, you’ll start on the bike and grab your dumbbell again to complete as many step-ups as you can with your remaining time.
To finish it off, we’ll all head out on a run at the 14-minute mark, down to Cantrill and back. When it comes to the bike and the rower, adjust the distance if you need to so that you finish with about 3 minutes left for reps at both of those stations. In the end, your score will be your total reps across stations 1 and 2, as well as your time for the final run.
standard: 40/25 lb, 20″/20″
rx: 50/35 lb, 24″/20″
sport: 65/45 lb, 24″/20″
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