Tuesday will be time for rowing and ghd sit-ups. Your distance on the row will increase as the number of sit-ups will decrease each round. This one is very straight forward and we will make sure you get a good workout on zoom or in the open gym.

For scaling options the v sit-up and ghd will be equal. The run and ski will be 400m, 800m and 1 mile. For the SDHP you will do 50, 100, and 200. On the Echo double the distance and on the Airdyne you will do one point five times the distance. Now that the scaling is out of the way you are ready to hit this one.

It is a new month and a fresh slate to get or keep your training on track. Shout out to those still participating in the 20 in 2021! I have been happy to see how it has motivated many of you. Every workout will not look perfect but a year from now you will just be glad you got it done and kept the habit alive.

We look forward to seeing you on zoom and in the open gym.




QOD: What is your favourite thing about your career/job?

Warm up

2 rnds (1 minute each)

Get ups

Pvc sdhp

Hollow hold

Full body rocks

Side planks


Row (sdhp, run, ski, bike)

Ghd/ v sit ups


Row 500m

Ghd sit ups 50

Row 1000m

Ghd sit ups 30

Row 2000m

Ghd sit ups 20

Cool down

Dragon/ pigeon pose

Downward dog

Cobra/ child pose