5 ROUNDS - FOR TIME
10 Thrusters
10 Bent Over Rows
10 Weighted Lunges
1:00 Rest
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Squats
3 Inchworms with a Push Up
10 Mountain Climbers (each leg)
:15 Arch Hold - Alligator Roll - :15 Hollow Hold
Specific Warm Up
For today’s workout, we want to find a weight for each movement that allows us to do 10 reps in a row, without stopping, in round one. We also want this weight to be VERY challenging for that set of 10. For the specific warm up, just find your way to those weights, using short sets of 3-5 reps. When each move is ready, it’s go time!
Workout of the Day
5 ROUNDS - FOR TIME
10 Thrusters
10 Weighted Lunges
1:00 Rest
Workout Notes
As noted in the specific warm up section, we want these weights to be very challenging for an unbroken set of 10 in round one. That means we should be moving pretty fast from one move to the next, trying to complete the round as quickly as possible. At the end of each round, you’ll have 1:00 to catch your breath before you have to get right back to it. If the weights are very challenging for round one, that means that at some point in this workout, you’re going to slow down and not be able to complete all 10 reps in a row. That’s ok! Just try to keep getting each round done as quickly as you can!
Thruster Modifications
The Thruster is simply a Front Squat (or Dumbbell Squat) and a Push Press. If the squat portion is giving you trouble, just do Push Press. If the overhead part is giving you trouble, just do Front Squats/Dumbbell Squats. If you aren’t able to add any weight to this movement, that’s totally cool! You can do this with a PVC Pipe, Swiffer handle, Broomstick, or with empty hands!
Bent Over Row Modifications
This movement should be manageable for most people, but feel free to sub in any other pulling movements that you like! You could do Bodyweight Rows, Strict Pull Ups, or use a cable station at your gym!
Weighted Lunge Modifications
First modification: don’t use weight! If you can’t find any lunge variation that you like in the video, try Split Squats or Step Ups.
Optional Accessory Work
Do three 1:00 Planks, using your most challenging variation. (Front Plank, Single Arm Plank, Around the World Plank, etc.)
Cool Down
1-2min in Couch Stretch on Each Leg
1-2min in PVC T-Spine Stretch
コメント