Warmup
Easy jog for 5 min
-Then-
2 Rounds
10m Each
Walking quad pull
Walking toe touch
Walking knee hug
Toe walk
Heel walk
Forward bound
–Then–
3 Rounds Not For Time Quality
5 Sit-up
1 Shuttle run 25m out and back
Workout Notes
We have adapted invitational event 4 in order to accommodate most normal gym needs.
If you don’t have a ski erg substitute a rower first, and then any bike you have access to one. If you have access to none, running is the name of the game while it is still warm enough to do so!
Workout
Modified Rogue Invitational Event 4
4 Rounds For Time
Run 200m
21 Weighted sit-up
100m Back rack sandbag carry
Accessory
3×15 Sandbag curls
3×10 Sandbag pull through, ( 5 each arm)
3×10 Single leg rdl (10 each leg)
*Rest 1-2 min between sets
and then
Warm-up: done
Workout: 12:09
* 200m row. ~50 sec each
* Sit-ups: #20
* Carry: #60
Accessory:
* Curls: elbow too sore, subbed red band O.H. tricep ext.
* Pull-throughs: #35 kb
* 1-leg RDL’s: #45 kb.
Thank you!