10min of Pull-Up Strengthening
5min of Posterior Chain Strengthening
5min of L-Sit Strengthening
10min of Push-Up Strengthening
10min of Plank Strengthening
General Warm Up
3-5min of Easy Cardio of Choice, then…
3 Rounds
5 Push Ups
10 Sit Ups
Workout of the Day
Today, we will set a running clock and choose our own adventure within the time frames. No matter how you cut it, today should be a satisfying, strength focused 40 minutes!
0:00 - 10:00 - Pull Up Strengthening
Option A: 3 Max Effort Sets of Strict Pull Ups with your most challenging grip
Option B: Progressive Pull Ups (wherever you left off in the chain)
Option C: Try to accumulate as many as 10-15 reps of a :10 second negative chin up. (Start at the top and take :10 full seconds to descend.)
Option D: 3-4 Sets of 8-12 Ring Rows, set at the hardest angle possible to achieve the reps.
10:00 - 15:00 - Posterior Chain Work
Option A: Glute Ham Raises or Nordic Curls: 3 x 5
Option B: Hamstring Walk-Outs: 3 x 3
Option C: Arch Hold: 4 x :20 - :30
15:00 - 20:00 - L-Sit Strengthening
5min to Accumulate as much time as possible in the L-Sit/Tuck-Sit variation or
variations of your own choosing. Whatever you choose should be… hard. Really hard.
20:00 - 30:00 - Push Up Strengthening
10min to accumulate 25 - 75 reps of the push up variation of your choice in as few sets as possible. Whatever you choose should take you 3-5 sets and be very challenging every set. Toughest choice would be on the toes, hand release, maybe with a weight vest? You know who you are…
30:00 - 40:00 - Plank Strengthening
5 Rounds
Work for 1:00
Rest for 1:00
Try choosing 3 - 5 different plank variations from this video and do as much as you can within each minute. It’s going to get tough!
Cool Down
Hold the following stretches for 1-2min each:
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