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  • Writer's pictureJohn Fadel

Thursday PVX

Lunges/Elevated Lunges

every 2 min for 5 sets

Building to a heavy 4 (total)

  1. 10 reps- warmup

  2. 8 reps build

  3. 6 reps build

  4. 4 reps

  5. 4 reps


Rows:

5 Sets:

8 Bent Over Rows

(3 Second Negative)

Rest 1-2 Minutes Between Sets.


3 Rounds For Time:

20 BB upright Rows

30 Bicep Curls DB 30/20

400 Meter Run

4-3-2 Rope Climbs (15ft.)

Time Cap: 20Minutes


Modifications/substitutions

400 METER RUN

  • Reduce Distance

  • 2:15 Time Cap

  • 500m Row

  • 400m Ski

  • 15 25ft shuttle runs


ROPE CLIMB

  • Reduce Height

  • Reduce Reps

  • 2 Lay to Stand Climb

  • 3 Strict Pull-Ups = 1 Rope

  • 4 Alternating Dumbbell Plank Rows = 1

Rope

  • 5 Ring Rows

  • 5 TTB

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