“Baseline”
FOR TIME
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Then…
Deadlift: 4 x 8
General Warm Up
Start with 3-5min of easy cardio, and then…
3 ROUNDS
10 Air Squats
5-10 Bodyweight Rows
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
5 Burpees
Specific Warm Up
Simple and fast one to warm up for today! Let’s focus on the movements in “Baseline” first and then when that workout is over and you’ve recovered, warm up the deadlift with a set of 10 empty bar Deadlifts (or PVC Deadlifts) and then start gently working your way up to a challenging weight for the day.
For Baseline, let’s go in backwards order. Start by testing your Pull Ups/Bodyweight Rows and making sure you have a version that you can rip through for 10 reps when you are TIRED. Do the same thing for Push Ups and then do a set of 10 sit ups to make sure your body is cool with it. We did plenty of Air Squats in the warm up so let’s finish up with two rowing drills.
First, hit the Rowing Primer. Then, once you are feeling good about the row, hit a 250m row at the pace you are intending to use for the workout. It’s gonna be spicy, but dig into it!
Workout of the Day
“Baseline”
FOR TIME
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Then…
Deadlift: 4 x 8
Workout Notes
Ok let’s talk about Baseline first. This is one of my all time favorite workouts! For those of you who are Hardware OG’s, this is the workout we used in all of our trial workouts with potential new members and we tested it a couple of times a year. It’s a classic! The first thing to address here is that this workout is meant to be BLAZING fast and short and intense! That’s why there are no rounds to it. It’s simple! Row, squat, sit up, push, pull, done. I have witnessed this workout done in under 4:00 (!!!) but depending on your push up and pull up capacity, it could be more like 5-10min. If you want it to be sprinty-er, choose push up and pull up variations that won’t slow you down. If you want it to be more of a baseline test (get it?) you can choose the harder variations and record your time so in 6 months you can check your improvement!
If you are feeling healthy, I want you to give that test your all. That’s why we are going to get in a good warm up and then get after it first! After you’ve done it and caught your breath, then get in some strength work with the Deadlift 4 x 8. This means you’re going to do 4 sets of 8 reps, making each set as challenging as possible and resting as long as you need to in between your sets. If you don’t NEED to rest 2-3min between sets, you probably aren’t challenging yourself enough : )
Rowing Modifications
You can check out our Cardio Resources page for more options, but the standard substitutions here would be a 400m Run, 1000m Concept 2 Bike, 30 Calorie Air Bike, or let’s say 200 Double Unders. It should be around 2min or less of a full sprint!
Squat Modifications
This workout is meant to just use Air Squats. If you aren’t able to fully squat down on your own, squat to a box or a chair! If your knees aren’t down for squats today, you can change it to something like a Kettlebell Deadlift or Russian Kettlebell Swings.
Sit Up Modifications
If you can’t safely do Sit Ups, try holding your toughest Plank variation for about 1:00. This can be a Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Push Up Modifications
This is the hardest part of the workout! However, you can use any variation found in the push up video or our usual menus of pressing options: Push Ups, Dips, Bench Press, Dumbbell Bench Press, Strict Press, or Floor Press
Pull Up Modifications
The usual options of Kipping Pull Ups, Strict Pull Ups, Bent Over Rows, or Bodyweight Rows all work great for this one!
Cool Down
1-2min in Forward Folds
1-2min in the Bottom of the Squat
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