5 ROUNDS - FOR TIME
20 Kettlebell Swings
1:00 Plank Up-Downs
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 Lunges
5-10 Push Ups
50 Jumping Jacks (or a 200m jog!)
Specific Warm Up
I love a simple couplet! Hit that Kettlebell Swing Primer and then work your way up to a bell that you can rock for 20 unbroken reps. After that, test out the Plank Up Down and see if it’s something feasible for your 1:00 chunks of time today. If it’s not, see the modifications for details and pick a different plank that works better for you. Once you’ve tested them both, it’s GO TIME!
Workout of the Day
5 ROUNDS - FOR TIME
1:00 Plank Up Downs
Workout Notes
After yesterday’s complicated, clock based workout with 5 different stations, this will be a nice and simple one! But beware, it’s the simple ones that get ya!
This workout is 5 Rounds, For Time, which means you want to push through all 5 rounds in as little time as you can while the form remains technically sound. In this workout, we have the Kettlebell Swing, which can be performed Russian style (eye-level) or American style (overhead;) whichever is comfortable for you. I have to admit, I’m writing this on Thursday, 2/24/22 and I’m having a tough time with both the words Russian and American at this dark moment in history. Let’s stick with Overhead and Eye-level.
The Plank Up-Down is a tough movement for anyone, but I do know that many folks say that when they get sweaty and do too many of these, they skin their elbows in the process. I don’t want that! If you feel like that’s going to happen to you, please choose a different variation! See below for ideas. I do want to note that for this workout, you need to ACCUMULATE 1:00 of planking per round. That may take you 2 chunks of :30 or 3 chunks of :20, etc. But the idea is to accumulate that much time in each round. If that number is too high for you, surrey on down to a number that fits you better!
Kettlebell Swing Modifications
As stated above, these can be overhead or eye level swings. If the Kettlebell swing is too ballistic for you, go with a standard Deadlift or if you just want to mix it up, you can go with the Sumo Deadlift High Pull!
Plank Up-Down Modifications
These are tough! If you feel like they are too hard for you to hold your form together, go with a standard Front Plank, Around the World Plank, or Single Arm Plank.
Optional Accessory Work
3-5 Rounds
:30 of Russian Twists or Bicycle Crunches
:30 Rest
Cool Down
1-2min in the Bottom of the Squat
1-2min in Happy Baby Pose
Comentários