FRIDAY 5TH APRIL - WORKOUT

 
 
 

3 RFT

400M RUN / 90S CARDIO OPTION

40 SIT-UPS

20 JUMP OVERS

 

Score:

Your score is the time it takes you to complete 3 rounds.

Hit the Rx button if you complete the workout written in the description. If not, write any other scaling options in the comments. Hit the Rx+ button if you complete 4 rounds.

Goal:

Aim for sub 18 min

Top Tips:

Try to take minimal rest on the sit-ups and jump overs.

 

Workout Description:

Set your timer to count up. Start with a 400m run or 90s cardio option.  Move on to 40 sit-ups followed by 20 jump overs - a dumbbell sitting on its head is ideal for these.  Complete 2 more rounds and record your total time. 

Movements:

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch ribcage down towards pelvis.

Jump Overs/Step-Ups: Feet start under your hips/shoulders, dip slightly and jump high brining your knees as close to your torso as you can landing softly over object. If you are stepping up to an object, fully stand at the top before you step back down.