5 ROUNDS - FOR TIME
12 Bodyweight Rows
12 Mt. Climbers
48 Double Unders
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Light Kettlebell Deadlifts
10 Light Russian Kettlebell Swings
5 Bent Over Rows (Per Arm)
10 V-Ups
Specific Warm Up
Start by getting in some Bodyweight Rows and finding an angle that will allow you to do 12-15 reps in a row.
After that, it’s time to heat up that jump rope! Work through the progressions in the Jump Rope video and find the version that’s right for you today.
Workout of the Day
5 ROUNDS - FOR TIME
Workout Notes
This should be a simple, sweaty, and fairly speedy workout. Push the pace!
Bodyweight Row Modifications
This is a movement everyone should be able to do at their own level, but if you don’t have rings available to you, you can substitute Bent Over Rows of any kind. If you are a very solid pull-upper, you could also do this with Pull Ups. If you do them strict, I’d recommend bringing down the reps unless you are REALLY good at pull ups. If you are kipping, you can probably keep them the same. Don’t forget that you can also get creative with bands or cables, as long as you are pulling!
Mountain Climber Modifications
The basics of the Mountain Climber are pretty universal so I’m hoping most folks can find a version that works for them. If Mountain Climbers on the floor are too hard for you, you can also put your hands on a higher target, like a box, bench, couch, or kitchen counter. The more vertical you are, the easier it will be. If you’d like to stay horizontal, you can also replace the 12 Mountain Climbers with a :30 Front Plank.
Reminder: For mountain climbers, the number applies to EACH LEG. When I count Mt. Climbers in my head, I always count each leg by saying “one, one, two, two, three, three” etc.
Double Under Modifications
Everyone should be able to find something in the Jump Rope video, whether it’s Penguin Taps or Jump Rope Related. If you aren’t feeling those, you can also replace the whole jump rope situation with 24 Jumping Jacks. If you are doing any other substitution, stick with the number 48. If jumping is not in the cards for you today, go for 1:00 of whatever Cardio works for your body and situation!
Optional Accessory Work
Accumulate 25-75 Hand Release Push Ups in as few sets as possible.
Cool Down
1-2min of Chest Stretches
1-2min of Calf Stretches
1-2min of Forearm Stretches
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