Strong Con Workout 1

StrongCon – May/June – Workout 1

Tips

Heavy and steady for your BB/DB weight

Advanced rowers can increase their distance by 100m on each round to keep the class approximately equal on timing

200m row

10 BB reverse lunges

10 DB snatch each arm

10 DB push press each arm

10 wall ball

200m run

2 min rest

400m row

12 reps of everything

200m run

2 min rest

600m row

14 reps of everything

200m run

2 min rest

800m row

16 reps of everything

200m run

2 min rest

1000m row – as fast as possible

rest as needed

18 reps of everything

200m run

Finisher – coach’s choice, depending on class time remaining

Dates

Tuesday 16th May

Thursday 25th May

Sunday 4th June

Tuesday 6th June

Thursday 15th June

Sunday 25th June