10 ROUNDS
Run 150m
10 Squats
Run 150m
5 Burpees
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
Specific Warm Up
Perform the Hinshaw Warm Up if you are running, jumping rope, or doing any kind of bouncing for your cardio. Perform the Rowing Primer if you are rowing. If you are doing any other sort of cardio machine, heat it up!
After the cardio is ready, be sure to get in a few Pull Ups / BW Rows, Push Ups, and Squats before you start the clock.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
10 ROUNDS
Run 150m
10 Squats
Run 150m
5 Burpees
*Weight Vest Optional
Workout Notes
This will be the workout for the first-ever Painted Porch Chicago Gathering! We are hopeful for some beautiful weather, so this workout is built to get you outside! No equipment and all that’s needed is a decent stretch of space to do a short out-and-back run!
Run Modifications
This run is meant to be a short, out-and-back experience that lasts about 45-60 seconds. If you want to mimic the run, but you’re stuck indoors, mix and match any of the following running-like movements for about 45 seconds, everytime the running comes up: pose running drills, high knees, butt kickers, running in place, skipping, or jumping rope.
If you don’t want to mimic the running, swap in :45 of Mountain Climbers for the first run and :45 of Bicycle Crunches, Sit Ups, or V-Ups for the second run.
Other Cardio Substitutions would be a 200m Row, a 400m C2 Bike Erg, or 9-14 cals on an Air Bike.
Squat and Burpee Modifications
Everyone should be able to find some version of a squat and a burpee to do, but the volume of the movements will be too much for many. If you do it as written, that’s 100 squats and 50 burpees in a relatively short amount of time! Feel free to change those numbers however you need to in order to get the best workout in for YOU!
Accessory Work - None!
Cool Down
Hold the following stretches for 1-2min each: