10.10.10
10 ROUNDS - FOR TIME
10 Deadlifts
10 Sit Ups
General Warm Up
Begin with the Joint Rotation Warm Up, then...
3-5min of Cardio of Choice, then…
3 ROUNDS
:30 Plank Up-Downs (or regular Front Plank)
10 Air Squats
5-10 Sit Ups*
*If it’s in your wheelhouse, swap out these sit ups for 5 Inverted Burpees. They’re fun to play with!
Specific Warm Up
Today’s General Warm-Up already included a fair amount of sit ups, so hit a few sets of light deadlifts and we’re ready!
Workout of the Day
10.10.10
10 ROUNDS - FOR TIME
10 Deadlifts
10 Sit Ups
Workout Notes
For those who don’t know, the greatest wedding that ever took place happened on 10/10/10 and that means that it’s the 12 year anniversary of the BORGUILARS! Happy Anniversary to my wife, my best friend, PPF’s Business Manager, and the Queen of the Double Unders, Brianna Borger. I love you forever.
Brie loves a deadlift and, for some reason, ALWAYS smokes me at Sit Ups, so this one is right in her wheelhouse. Of course, there are 100 of each movement, which may or may not be right for you and your fitness level. If that’s too many, cut down the rounds AND/OR the reps. DO NOT OVER-DO IT! Have fun, have a SAFE workout, and blast some Earth, Wind, and Fire for us, will ya?
Deadlift Modifications
The deadlift is a movement that I hope most people can do, whether it be with some weight or NO weight. For this workout, with 100 reps on the docket, we should NOT be going for lots of weight. Keep it light and let the challenge of the workout come from the sheer volume of rounds and the speed/pace with which you get after it. If you want a different move entirely, you can also go for Russian Kettlebell Swings. If you don’t feel confident in any of those movements, you can also go for Glute Bridges.
Sit Up Modifications
The sit up can be any crunching motion that you like: Sit Ups, V-Ups, Toes to Bar, or any hanging variation from the Toes to Bar video. However, if you are not a folder-in-halfer, you can choose from any of the static holds that we like to use: 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.
Optional Accessory Work
Accumulate 1-3min of Side Planks on each side. Break it up however you’d like!
Cool Down
1-2min of Pigeon / Figure 4 on each side
1-2min of Forward Folds