Wednesday, January 30, 2019 - Train8nine
(305) 912-3963

Wednesday, January 30, 2019


For those of you that haven’t had a chance to catch our latest 8N Project Podcast discussing the 8N Open and draft, here it is in video form.

Coach Jay drops an F-BOMB in 3…2…1…


This workout has three parts.  The first two part are intervals.  We suggest you pace yourself on the first two parts, then hit it hard on the last part!

Part 1
For total time complete

Rowing Calories
*rest 90s between sets.
16:00 Cap


Part 2
For time complete

Double Unders
*rest as needed between each set. If you break you must start that SET over!

Fitness & Scaled: 100-80-60-40-20 singles
Elite: 100-80-60-40-20
10:00 Cap


Part 3
For time complete

100 Calories on the Rower
*on coaches call perform 15 one-arm dumbbell hang snatches
12:00 Cap