The goal today is to move the entire 20 minutes at a consistent, semi-uncomfortable pace. Try your best to hold the entire minute of plank every time. We're continuing to work on our Push-ups this month, mixing it up with staggered hand position today. I mean, we're all a little crooked sometimes, eh?
As Many Rounds as Possible in 20-min.
1-min. Plank Hold
12 Staggered-hand Push-ups, total
24 Renegade Rows, total
*mix up your planks by elevating your legs or arms or both!
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Pick an option where you feel challenged, but still able to hold for majority of the minute.
Options: hands or elbows → toes or knees → reduce duration to 30-40. seconds.
💪/🤰 perform 30-60 sec. Elevated Plank Hold.
These reps don't have to be unbroken. Focus on quality reps.
Options: reduce reps to 8-10 → perform on the knees.
💪/🤰 perform 8-10 Elevated Push-ups.
🔥 switch stance every rep by jumping the hands to each position (kinda like a plyometric or clapping Push-up, but switch arms in the air).
Moderate weight that's challenging, yet can do all reps unbroken.
Options: adjust load → perform on knees → reduce to 6-8 reps per side.
🤰 perform 10-12 Quadruped Rows, total.
🤰 Additional Options
Rest: add 30-60 sec. rest after each round.
Have a question? Chat with your coach.
✅ Weights for Renegade Rows