Name: Playbook - Simply Mander - 10 rounds & rowing/running endurance
Uploaded: 2024-04-28T21:30:07.246Z
Duration: 60 min
Description: 10 rounds & rowing/running endurance

Really enjoyed this one but it took under 28 minutes so I’m wondering if I missed something since it says 60 minutes. 🤔 either way, it was a good workout!

10 rounds:
8 wall balls 
6 KBS
4 box jumps 

immeditely ino: 
3 minute on any cardio machine of your choice

immediately into:
3 RFT:
400m run
12 sumo deadlift high pulls 
21 situps 

immediately into: 
3 min on cardio machine of your choice

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

10 rounds

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

3 rounds:
400m run
12 sumo deadlift high pull
21 situps

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- begin in a sumo deadlift position
- hinge at the hips in the position you would begin a sumo deadlift
- hands slightly closer than neutral grip
- bring the barbell up by shrugging and pull the barbell to directly under your chin
- you should feel this in your traps and shoulders

Sumo deadlift high pull

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

3 rounds

10 rounds & rowing/running endurance

Caroline

Really enjoyed this workout! Can’t wait to see what progress I make with this one :)

Kara Padilla

First Manders workout!  Cardio has always been a weakness for me, but doing these intervals on the treadmill made it fun. Great way to get back into running without feeling discouraged. 🙂

Running/endurance cardio

This was such a good one! Legs felt like jello getting off that 1000m row ❤️❤️

Laura

I never thought I’d enjoy a cardio workout so much! This one was awesome!

Jamie

I was a little confused if we were supposed to complete this set just once or multiple times. The way it's written looks like only one time through, but the time cap is 45 minutes and I completed this in 15 minutes (and this is by no means me bragging.) Just wasn't sure if it was supposed to be multiple rounds!

Row/run/bike

Holy burn 🔥. I’m proud of myself for pushing through all 8 rounds and getting 2:01 on round 8.

Jaime Lynn

Jenelle

Rowing intervals (meters)

That one def snuck up on me that I was gambling with myself the whole 1st set if I shouldn’t do the 2nd. I did and am now 💀

Treva

Sneaky workout! Found the right resistance and my arms were burning! Woohoo!

Ashlee

25 min row endurance

I did the same WOD last sunday and today it was harder than the lat time

Adriana

Absolutely loved this workout. From a former runner who’s getting back into it. This was a great interval run that moves up in pace but down in time. Really focuses on pacing and understanding where you’re at running wise.

Elizabeth

45 min endurance run

I love workouts like that to humble my ass real quick 😅 but for real, loveddd this one

Courtney

Lower body endurance

Grace

Alice Leong

Brianna

30 min treadmill/incline work

Great workout! The time estimate may be off as I finished in 18:00.

Hannah

Shea

I loved this! I paced it at a good comfortable speed for me 👏🏽

Jennifer

Run/row, snatch & squat

Definitely felt this quick burner! It was great to flush out my legs after squatting for the first time in months!

Francesca

Amber

Bike and core endurance

Natasha

This was so hard but such a great workout!

Jessie

Full body endurance AMRAPS

19:16 💪🏼 was a great addition to a short metcon at my CF gym.

Heather

Loved that more than I hated it! Am digging how much I can get accomplished with a quick sweat sesh…and so many workouts worth coming back to to see improvement 🎉💩

Steph

The duration of each movement was the perfect amount to keep a consistent, strong effort throughout. The time estimate was spot on too! I did a 400m Bike for the 200m run and finished in 19:00.

20 min steady sweat (run/bike/row)

kettu

Treadmill pacing workout

Treadmill distance work

Run/row/bike distance repeats

I really enjoyed the movement combination. 2:00 avg split on the row and 35# KB / Finished in 20 minutes 🔥

Rachel

The 30 American KB swings towards the end…woot! Loved this format.

Row/burpee/swing endurance

I’m generally not the biggest fan of running and tend to go through phases with it. This was a fun workout, just the right amount of running to give a challenge! Feel like this is especially great if you’re a beginner!

Kerryn

Alicia

I might just enjoy running again with these interval wods 🥹

25 min beginner run intervals

Subbed running for biking and wow 🥵🥵🥵

Isabela

Row/run/push-up/burpee

First two I was like oh this is easy, 3rd was like mehhh. 4th I died.

Lindsay

Treadmill speed work

I love these because I get so bored on a treadmill. This is a great way to mix it up!

Treadmill/running speed intervals

Great finisher for my strength session today. Love these workouts because they are so accessible and simple to follow.

10 rounds & rowing/running endurance

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