March 20, 2020 Josh Rogers

Not the rower



**Lockdown Updates**

  • EQUIPMENT LOANERS: Next chance to pick up equipment is MONDAY!  Here’s how to do it… if You MUST first email with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!


  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!


  • INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!



HOMESLICE  (You might need is a jump rope and a KB/DB/BB or some creativity) 

A. Wtd. Bulgarian split squat: 3 x 10-15 ea. side (back foot on riser)*

B. 5 rounds for time:

12 thrusters
12-20 SDHP (sumo deadlift high pull)**



ROPE BURN (All you need is your bodyweight and a jump rope)

A. BW Bulgarian split squat: 3 x 15 ea. side, back foot on riser*

B. 5 rounds for time:
25 airsquats**
50 double unders



*Stationary lunge position with your back foot up on a riser of about 12″.  Bend your front knee dropping your back knee to the floor for full range.  If you’re adding weight, use whatever you like and hold it any way you like… DB’s at your sides, KB in rack or goblet position, a bar on your back.

**Check in with Chelsea on our IG live feed for a demo! We don’t do these a ton in class but it’s a good sub for rowing and that’s their purpose today.  The rep range is in place to allow you some flexibility depending on the load you’re working with.

***Remember, especially for you CSporters, to get the most out of this quick workout, you need to generate power/intensity.  So these should be done in full range and as fast as possible while maintaining technique and then minimize your transition time to the rope.