September 1, 2021

Posted By: Christi

“Christine and Helen”
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 24/20 in
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Goal: Sub 22 min

We have our benchmark blend workout today and this is going to be a longer one! This is a combination of Christine and Helen. We love the variety and simplicity that this workout offers but we also know that it’s going to be challenging. This should still have you pushing the pace since each one of the elements is reasonable in and of itself. Having said that the run and row during this workout should be consistent throughout and fairly similar times between the two. Break up additional work as needed but ideally into no more than 2-3 sets on any movement.

Post Work
3 rounds for quality of:
Banded Plank Hold, 45 secs
15 Banded AbMat Sit-ups
10 L/10 R Crossbody Deadlifts, pick load

We are finishing today off with some midline work! This is for quality so we don’t want to see you rushing through it. Banded plank and banded sit-up should be done with a band tension that is challenging but that also allows you to hold the entire :45sec and do the entire 15 reps without stopping. Crossbody deadlift is there to work on rotational work and should be done with moderate weight and a controlled movement to get the most out of it.