5 ROUNDS - FOR TIME
15 Hand Release Push Ups
20 Box Jumps
General Warm Up
Start with 3-5min of easy cardio of your own choice, then…
3 ROUNDS
5-10 Push Ups
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
Specific Warm Up
Today’s workout involves two movements. The push-ups in today's workout are not only in high volume, but they are written as a high skill variation as well. That means that many folks will need to modify! Choose a push up variation that allows you to complete FULL range of motion push ups for high repetitions and do 3 sets of 5 to get ready.
If you have a box for Box Jumps, do a few sets of 5, going from the lowest possible box height up to the height you plan to use for the workout today.
Workout of the Day
5 ROUNDS - FOR TIME
15 Hand Release Push Ups
20 Box Jumps
Workout Notes
Ahhhh a simple couplet for time. My favorite! This workout combines one movement that is VERY strength/stamina based (push up) and one movement that will feel more like cardio endurance (box jump.) That means you should be prepared for the push ups to be very tough and for them to go away fast! Shoot for small chunks in order to not burn out! After each set of push ups, the box jumps should get you back to breathing heavy while letting your arms rest and recover for the next round of push ups.
Push Up Modifications
As noted in the specific warm up, this will be the toughest one to modify! If you have the full hand release push up, but maybe don’t have 15 in a row, your first choice should be to bring down the rep count. Maybe you only do 10 per round, or 7 per round, etc. Whatever works for you and your body. Another great option is to mix and match. Sometimes I will go into a workout like this and say, “each round, I’m going to do as many of these push ups as I can as written, and when they fall apart, I will switch to KNEE hand release push ups to get to the number 15.” If you don’t have this movement well enough to be hitting it for high reps, go through the push up video and choose a variation that allows you to complete the reps with great form. Last option would be to change the push up to a different kind of press like a Barbell Bench Press, Dumbbell Bench Press, Dips, or Strict Press.
Box Jump Modifications
If you do not have a box for box jumps (or just don’t have that skill) you can use Broad Jumps, Power Jumps, or Jump Squats. If you can’t get airborne, a simple air squat will suffice!
Optional Accessory Work
Accumulate 2:00-3:00 in a Hollow Hold and 2:00-3:00 in an Arch Hold in as few sets as possible.
Cool Down
1-2min of Triceps Stretch on Each Arm
1-2min of PVC T-Spine Stretch
1-2min of Couch Stretch on Each Leg
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