4 ROUNDS - FOR TIME
20 Push Press
10 Burpees
20 Hollow Rocks
General Warm Up
Begin with the Full Joint Rotation Warmup. Give those joints some love! Then do 3-5min of Cardio, get nice and out of breath and then continue your warm up with…
3 ROUNDS
10 Light Bent Over Rows
10 Sit Ups
10 Slow and controlled Arch ups
20 Jumping Jacks
Specific Warm Up
The first decision that needs to be made today is whether you are doing your Push Presses with a barbell, dumbbells, a single bell, or the PVC pipe. Go through the push press video and choose your best option, then warm up with sets of, increasing the weight until you get to a weight that you think you could do for 20 unbroken reps.
After that, check out the Hollow Rock video and work your way through those options until you get to one that burns in your abs without feeling any pain in your lower back. This is a very tricky move, so practice a few short sets of 5 until you feel like you’ve got the hang of it.
Then… do some Burpees... I GUESS. : )
Workout of the Day
4 ROUNDS - FOR TIME
20 Push Press
10 Burpees
20 Hollow Rocks
Workout Notes
In a similar way to how “ERIN” contained a sneaky amount of biceps, this workout contains quite a bit of triceps and pressing! Expect the backs of your arms and your shoulders to be extra fatigued… quickly!
Ideally, you would start this workout with a weight with which you CAN do 20 reps of push press in a row in the first round. However, because of how the workout is built, do not expect to be able to do it unbroken beyond Round 1!
This workout should be pretty short and fast, but you will have to navigate upper body fatigue in order to push through. It should be a great little burner!
Push Press Modifications
Whether you are using a loaded barbell or a can of fruit cocktail, everyone should be able to accomplish some form of push press. The weight will be the thing that needs to be adjusted person to person! If you are having trouble with the coordination of the push press, step it back one degree of difficulty and use the Strict Press instead!
Burpee Modifications
The Burpee is pretty easy to modify down, but if the number 10 is too many for you, you may want to bring the number down, or switch to Squat Thrusts instead! Of course, if the burpee is too violent of a move for you, you can also use some form of 8 Count Body Builders instead!
Hollow Rock Modifications
The hollow rock is a tough one! If you are doing 10 or 20 in a row without a serious struggle, you are not doing these right. Try using your most challenging Hollow Hold variation instead and hold it for about :30. If the Hollow hold variations are all eluding you, hold your toughest plank variation for :30!
Optional Accessory Work
3-5 Sets of 5-10 Strict Pull Ups (Add weight if necessary)
Or
3-5 Sets of 10 Bodyweight Rows
Cool Down
1-2min in Forward Folds (on each leg if going single leg)
1-2min of Chest Stretches on Each Side
As long as you’d like in Legs Up The Wall
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