Death By...
Wall Balls
*2 Reps At A Time
2 - 4 - 6 - 8 - 10 - etc
General Warm Up
Cardio of choice for 3-5min, then…
3 ROUNDS
5 World’s Greatest Stretch per Leg
Specific Warm Up
If you have a wall ball, take your ball through the following progression…
5 Single Wall Balls (1 Squat + 1 Throw + Let it fall + Reset)
5 Wall Balls (Making the motion fluid)
If you are using a barbell or dumbbells, go through the following progression…
5 Single Thrusters (Squat + Press + reset)
5 Thrusters (making the motion fluid)
Workout of the Day
Wall Ball Version
Death By**...
*2 Reps At A Time
2 - 4 - 6 - 8 - 10 - etc
Barbell Version
Death By** Thrusters, using an empty barbell…
*2 Reps At A Time
2 - 4 - 6 - 8 - 10 - etc
Double Dumbbell Version
Death By** Thrusters
*1 Rep at a time
1 - 2 - 3 - 4 - 5- etc.
**Death By ____ typically means that you will start a running clock and in the first minute, you will do 1 rep of the chosen movement and then rest for the remainder of the minute. At the top of the second minute, you do two reps. At the top of the third, you do three reps and so on until failure.
In two of our versions today (Wall Ball and Empty Bar,) we will be jumping by two reps at a time instead of by 1.
For this workout, I’m anticipating/hoping for folks to end the workout somewhere around the 8-10 min mark. If you think your weights will allow for you to make it much further than that (say, to the 15min mark,) I would encourage you to make each minute slightly harder so that you do not end up doing too many reps!
This should start laughably easy and then go downhill VERY quickly. : )
Accessory Work
Pull Up Work!
Option 1: If you are able to consistently do sets of >10 strict pull ups, add some weight to your pull ups to give yourself 3 challenging sets of 8-10 reps.
Option 2: If you are able to do 5-10 strict pull ups in a row, go for 3 sets of as many reps as you can.
Option 3: If you are able to do 1-4 strict pull ups, do the following complex 3-5 time, resting in between each attempt: 3 Top-Half-Pull-Ups followed by a :10 negative chin up.
Option 4: If you cannot do a pull up, but you have a pull up bar, try to accumulate 3-5 reps of a :10 chin over bar hold.
Option 5: If you cannot do a pull up and do not have a pull up bar, do 3-5 sets of the following: 10 Bodyweight Rows or Dumbbell Rows + 10 Dumbbell Pullovers
Cool Down
Hold the following stretches for 1-2min each:
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