“Fortitude” is a CompTrain Benchmark workout that combines two simple movements over a longer time domain. We’ll alternate on the minute between these two stations for 30 minutes, or 15 rounds total.While the workout has a prescribed rep scheme, let’s adjust these numbers to something you are confident you could complete in around 50 seconds per movement each round. Your score today will be the lowest rounds of row calories + your lowest round of burpees.
WOD
” Fortitude ”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees
AFTER PARTY
Body Armor Part 1
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
Body Armor Part 2
3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets