The other day at my CrossFit Gym we did a pretty grueling "Ladder styled" workout that consisted of Rowing, 35 pound per arm dumbbell Curl-Presses, Deficit Push-ups, Pull-ups and Ab Rolls. In total we had to do 55 reps of each which would normally be broken down into 10 decreasing sets that start with 10 and go down by one rep until you are left with a single rep for your last set. Each set was to be accompanied by a 100 meter row, so 1000 meters of rowing in total.
We where also given the option of doing 5 sets of 11 reps each accompanied by a 200 meter row which gets the job done a bit faster but is way more intense since you do less walking around and as you get tired the 11 reps per set become very difficult to do. I opted for the more intense 11 rep 5 set workout :)
So this is what my 21 minute workout consisted of...
- 200 Meter Row
- (11 Reps) 35 Pound per arm Dumbbell Curl - Press
- (11 Reps) Deficit Push-ups
- (11 Reps) Pull-ups
- (11 Reps) Ab Rolls