7:00 AMRAP
1 - 2 - 3 - 4 - 5 - 6 - 7 - etc
Dips
2 - 4 - 6 - 8 - 10 - 12 - 14 - etc
V-Ups
General Warm Up
Begin with the Joint Rotation Warm Up, then 3-5min of cardio, followed by…
3 ROUNDS
6 Spiderman Lunges (3 per leg)
:15 Arch Hold
10 Squats
25 Jumping Jacks
Specific Warm Up
Today’s workout has two movements, both gymnastic. The first thing to do is to practice your Dips or find a modification that allows you to do quite a bit of pressing. Make sure that you are able to do 10+ reps of whichever exercise or loading that you choose! Warm it up with 2-3 sets of 3-5 reps.
Then, do the same thing with V-Ups or your chosen substitution.
Workout of the Day
7:00 AMRAP
1 - 2 - 3 - 4 - 5 - 6 - 7 - etc
2 - 4 - 6 - 8 - 10 - 12 - 14 - etc
Workout Notes
Alright, this one is a little tricky! This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 7:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. For this workout, we have two ascending rep schemes. That means that each round you will add 1 dip and 2 v-ups. So the beginning of the workout will look like this: 1 Dip, 2 V-Ups, 2 Dips, 4 V-Ups, 3 Dips, 6 V-Ups, 4 Dips, 8 V-Ups, etc. You’ll keep working your way up as far as you can until the time runs out!
Dip Modifications
Dips can be very hard to pull off without the prerequisite strength or equipment. If you have an assisted dip station at your gym, today is the day for it! If you have an area where you can use resistance bands for assistance, that would be great too! If you have nowhere to do dips or cannot do them at all, go through the Push Up video and find a pressing variation that works for you!
V-Up Modifications
For this, you can use any Sit Up or crunch variation that you like. If you are not a cruncher, try using an Around the World Plank, going once around the world for each “rep.”
Optional Accessory Work
Accumulate 1:30 - 3:00 in each Side Plank.
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Triceps Stretch on Each Side
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