“All progress depends on the irrational person.”

Complete as many rounds as possible in 5 mins of:

Walking Lunge, 200 ft

50 AbMat Sit-ups

max rep Row Calories

Rest 5min.

Complete as many rounds as possible in 5 mins of:

Dumbbell Walking Lunge, 50/35 lbs, 100 ft

50 AbMat Sit-ups

max rep Row Calories

Rest 5min.

Complete as many rounds as possible in 5 mins of:

Walking Lunge, 200 ft

50 AbMat Sit-ups

max rep Row Calories

DESCRIPTION & STIMULUS
Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
Your score is the sum total of the 3 max calorie rows
We’re looking to have at least 1 minute on the rower each round, so adjust reps as needed or cap your first two movements at 4 minutes

Walking Lunges:
The first and last intervals are completed with no weight at all
The middle interval is completed with a SINGLE dumbbell, something you can complete the entire 100 feet without stopping
Hold the dumbbell wherever is most comfortable for the weighted lunges
On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps

STRATEGY
Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working
There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible
On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower
This helps to balance out getting to the rower quickly and getting there under control and ready to put out a lot of power
It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls
Once you’re on the rower, focus on long and strong pulls
When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes
Pick a {Calories/Hour} number that you see yourself being able to hold until about 30 seconds left in the 5-minute window
Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and finish strong