60
Side Hops
10
Chair Dips
10
Broad Jumps
5
Thrusters
10
Weighted Russian Twists
1 mile
*Run (or 8 minute sprint)
3 Rounds for Time
*Run is not part of the 3 rounds, should be completed after the weight training.
Equipment Needed
- Exercise Mat
- 2 Heavy Free Weights (Zuzka used two 25lb dumb bells)
- Chair
i’d like to think i’m awesome, but i only had 10 lb weights, haha….
i did 5 minutes of high-knees skipping. i hate to run :P and five minutes is about all the repetitive motion i can take. *needs more meditation practice* :D
Used 15 pound dumb bells and 10 minute jump rope afterwards.
As I don’t have free weights that heavy (or actually free weights at all, ha) the only thing I could use for the thruster were 3 lbs water bottles. Therefore I did 10 reps. And for the russian twists I used a 4 lbs medicine ball and did 20 reps. It’s all I have.
I workout in the morning when my 1 year old plays by himself in his play pen for half an hour so I couldn’t go for a run. Sustituted with 10 minutes of 10/50 sec High Knees. Cool workout, as always!
I don’t know how you do it guys!!!?? Those side hops took me far too long and a lot of energy and motivation! I had small weights -3lb water-bottles- so did 10 reps and 20 reps for the Russian twists.
Using 25 lb. dumbells. That was rough!
Hi! I don’t have heavy weights, so i did 10 thruster and 20 russain twist with my weights. This was very godd feeling. In the end 8 minutes of skipping 5/25 interval.( set 16 r:)) This workout is one of my favourite.Have a nice day.
Hmm definitely will have to do this one again!
I also don’t have any free weights so I use 2lb jelly jars and then ran in place for 8mins afterwards. I’m sure my time would have been alot longer if I had been using 25lbs.
FINALLLLY circled back around to this one!! After two days of CrossFit testing today is my day off from those workouts and I felt strong going in. I used 25lb weights for the thrusters and the twists and completed a 1.5 mile run at the end in 14 minutes
Still 3lb water bottles, did 2 reps for thrusters & twists. It’s getting easier!
With small weights, doubled the thrusters and Russian twists.
I used 2x7kg dumbells and 8min jump rope
2kg dumbbells for thrusters, 4kg kettlebell for russian twists.. I really need heavier dumbbells because with this small weights are thist workouts easy :/
did this twice today… first time my score was 7:30 and thought something was awry. turns out i forgot about the dips! so i repeated with a respectable 9:36. one mile run = 8:37.
5 min sprint+ 5min yoga was running super late this morning and so sore from yesterday but I at least got this short workout in.