5 ROUNDS - FOR TIME
7 Single Arm DB Thrusters - R
7 Single Arm DB Rows - R
7 Single Arm DB Thrusters - L
7 Single Arm DB Rows - L
50 Double Unders
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Push Ups
5 Slow Air Squats
Row 250m (or do 25 Russian Kettlebell Swings)
Specific Warm Up
This workout will be all about the odd, imbalanced nature of the single arm thruster. Be sure to practice that movement at a low weight and then get your jump rope heated up by going through progressions of penguin taps and single unders until you find the movement that is right for you today.
Workout of the Day
5 ROUNDS - FOR TIME
7 Single Arm DB Rows - R
7 Single Arm DB Rows - L
Workout Notes
Be sure that you are chaining together the thruster on the right arm (squatting and pressing) with the dumbbell row on the same side (hinging and pulling) before repeating the sequence on the other arm. Choose a weight that allows you to keep your form tight, but is also challenging when stringing together 14 reps in a row with one arm.
Thruster Modifications
Whether you are using a heavy dumbbell/kettlebell or using a can of fruit cocktail and squatting to your couch in your living room, I hope everyone can find a version of the thruster that works for them. However, if you don’t have the ability to squat, you can change the movement to a single arm push press. If you have the ability to squat, but don’t have the ability to press overhead, these can be a single arm, dumbbell front rack squat.
Dumbbell Row Modifications
Everyone should be able to find a version of the bent over row that works for them in the video. However, if none of those versions work for you, any pulling motion will do the trick!
Double Under Modifications
Go through the Jump Rope video and choose either 50 double unders, single unders, double penguin taps, or single penguin taps for this workout if you can. If you don’t have the ability, you can do 25 Jumping Jacks in place of each set of double unders. If all else fails, :30 of any cardio that gets your heart rate up can be swapped in place of the dubz!
Optional Accessory Work
Practice your Inversions for 10min!
Cool Down
1-2min in Couch or Samson Stretch
1-2min Chest Stretches
1-2min Child’s Pose
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