C-Note
Workout Details
For Time:
Coaching Tips
Strategy
- 1Break up Pull-Ups early to avoid fatigue; consider sets of 10-15 reps.
- 2Complete Push-Ups in manageable sets to avoid muscle failure; maintain strict form.
- 3Focus on maintaining a steady pace on the Row to prevent burning out too quickly for the bike.
- 4For Single-Unders, practice efficiency; keep your jumps low to conserve energy.
- 5Micro-rest during transitions between movements can help maintain overall intensity.
Safety Considerations
Technical Focus
Ensure proper form on all movements to prevent injury, especially during Pull-Ups and Lunges.
Recommended Warm-Up
General Warm-Up: 2 min Easy Row/Jumping
- Row - 2 min easy
Mobility: 3 min
- Hip Flexor Stretch - 30 sec per leg(Focus on stretching out the hip flexors.)
- Wrist Stretch - 30 sec(Loosen up the wrists for pull-ups.)
- Shoulder Dislocates - 30 sec(Use a band or PVC pipe.)
Activation: 2 Rounds of 30 sec each
2 rounds- Jump Rope - 30 sec
- Bodyweight Lunges - 30 sec(Focus on form and keeping the core engaged.)
- Push-Ups - 30 sec(Maintain strict form.)
Scaling Options
Intermediate
Reduce reps and modify some movements for accessibility.
- 1
single unders
Single-Under to Double-Under practice or 50 Single-Unders
- 2
pull ups
Banded Pull-Ups or 50 Ring Rows
- 3
lunges
Walking Lunges or 50 Step-Ups with a lower box
- 4
push ups
Incline Push-Ups or Knee Push-Ups
- 5
row
75 calorie Row
- 6
sit ups
25 Ab Mat Sit-Ups
- 7
air squat
50 Air Squats with a pause at the bottom.
- 8
assault air bike
50 calorie Assault Air Bike
Scaled
Significantly reduce reps and modify for fundamental movement accessibility.
- 1
single unders
25 Single-Unders
- 2
pull ups
Ring Rows or 10 Assisted Pull-Ups
- 3
lunges
Static Lunges with support or 10 Stationary Lunges.
- 4
push ups
Knee Push-Ups or 10 Incline Push-Ups.
- 5
row
25 calorie Row.
- 6
sit ups
10 Sit-Ups or assisted Sit-Ups.
- 7
air squat
10 Air Squats with a pause.
- 8
assault air bike
10 calorie Assault Air Bike.