5 ROUNDS - FOR TIME
10 Box Jumps
10 Weighted Step Ups - R
10 Weighted Step Ups - L
10 Bodyweight Rows
General Warm-Up
3-5min of Cardio of Choice, then…
3 Rounds
5-10 PVC Pass Throughs
10 Hollow Rocks
5 Slow Squats with a hold at the bottom
Specific Warm Up
Three movements on the docket today! First move is Box Jumps. If you have a plyo box (or boxes) available to you, do 5 box jumps on the lowest side you can create, then 5 at the next level up, and then finally 5 at the height you are aiming to use for the workout.
After that, decide how you’re going to handle the step ups, and do a few practice sets of maybe 3-5 on each leg.
Lastly, do 3 sets of 5 Bodyweight Rows, starting from an easy angle, and ending up at the angle you think you’d like to use for the workout.
Workout of the Day
5 ROUNDS - FOR TIME
10 Box Jumps
10 Weighted Step Ups - R
10 Weighted Step Ups - L
Workout Notes
Here we have another “strength day at a high heart rate.” This piece is technically FOR TIME, but that’s just so you keep your foot on the gas as much as you can. However, this should still be approached as a strength piece! That means that it’s all about finding manageable weights and variations so that each set of Step Ups and Bodyweight Rows is just about as hard as it can be while still getting all of the required reps. That’s how we get strong!
If you are new to this stuff, you may want to remove the weights from the step ups and also feel free to only do 3 or 4 rounds instead of 5!
Box Jump Modifications
The box jump is meant to be an explosive plyometric endeavor to fatigue your legs. If you don’t have anything to jump to, you can use any of the jumps found in the Box Jump Video or Power Jumps or Jump Squats. All of them will do the trick!
Step Up Modifications
The Step Up is really meant to give you some single leg strength! For that reason, any single leg focused movements would be great as a substitute. That could be Pistol Squats, Bulgarian Split Squats or Split Squats, Lunges, or Single Leg RDL’s.
Bodyweight Row Modifications
Everyone should have bodyweight rows available to them, but if you don’t or are looking to switch things up, go with any pulling movement that suits you. That could be Strict Pull Ups, Bent Over Rows, or any pulling machine/cable station at your gym.
Optional Accessory Work
Accumulate 1-2min in an L-Sit or Hollow Hold.
Cool Down
1-2min of Couch Stretch on each leg
1-2min of Child’s Pose
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