AM Workout #5 – Festive Fun


It is a busy time of year, so we have kept this workout super easy.  All you need is a rowing machine and your body! This workout has been put together by the man mountain Sam Pepys (@sam_pepys_performance).  If the shape of the trainer is anything to go by, Sam is your go to guy.  Specialising in S&C (strength and conditioning) coaching, Sam has worked with both Luton and Crystal Palace Football teams and currently teaches out of Motus Strength/CrossFit World’s End in SW London.

Complete this workout for time

Total workout is 1,700m row effort and 100 burpees

Up one side of the tree

Row 100m, then 10 burpees
Row 150m, then 10 burpees
Row 200m, then 10 burpees
Row 250m, then 10 burpees
Row 300m, then 20 burpees

Down the other side of the tree

Row 250m, then 10 burpees
Row 200m, then 10 burpees
Row 150m, then 10 burpees
Row 100m, then 10 burpees

In terms of times you should be aiming for –

Elite- sub 12.oo minutes
Advanced – ready for Turf Games competition – sub 15.00 minutes
Intermediate – sub 18.00 minutes
beginner – sub 20.00 minutes

Here is how to do the workout –

 

Want to see more from Sam – check out his Instagram HERE

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