Week 11

Workout

5 rounds for time

• 500m AssaultRower
• 20 GHD Sit-Ups
• 15 Heavy Russian KB Swings (70/53)

Notes

Posterior chain + midline saturation. The row rewards long, efficient strokes, but the GHDs punish anyone who comes out too hot. This one will sneak up on you in rounds 3-5.

Subs

AssaultRower = AssaultBike

GHD situps = weighted situps

KB swings = DB swings

Scaling

Reduce KB load and/or scale situps as needed.

5 rounds for time

• 500m AssaultRower
• 30 Sit-Ups
• 15 Russian KB Swings (44/26)