Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: We will be doing 5 different Phases for the Main WOD.
*Set Gym Boss or Interval App to: 60s Work, 3s Rest, 6 Sets, 30s Transition Time after Completing each Round*
**Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more8 as tolerated**
Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start at the top again. Complete 6 Minutes Total. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total. Pace yourself!
- 5 Long Jump Squat Thrust: *Feet Hip Width *Use Arms to assist with Jump *Start & End with Arms Straight & Overhead *Keep Hands below Chest *Stay strong in Push-Up Position – Squeeze Quads & Butt *Modify by avoiding Jump & Step to Push-Up Hold *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 10 KB/DB/Heavy Object Goblet Squats: *Feet Shoulder Width *Hinge from Hips *Maintain Shin Angle *Squeeze Shoulder Blades throughout Movement *Squeeze Butt at Top of Movement *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 15 MB/DB/Heavy Object Push Press: *Start by holding the weight at Chest with Elbows Down > Hinge > Push weight Overhead as you stand > Return to Start > Repeat *Keep Head Back & Eyes Forward *Lift Collar Bones 1” *Squeeze Butt at top *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
30s Rest (Review Sprints)
As a Group: Sprints/Bike/Row/Tramp. *Modify as needed
30s Sprints x 15s Rest x 4 Sets
30s Rest (Review Below)
III. Group B: Perform the following 3 Exercises for the stated amount of Reps below. The twist is, you have a Minute to complete the 5, 10, 15 Reps. At the top of the minute, start at the top again. Complete 6 Minutes Total.
- 5 Frog Jump Burpees: *Start with hands outside of the shoulders with fingers spread and elbows in *Explode up to standing position with by pushing hands and feet into ground > Frog Jump Forward > Jump back down to starting position *Collar Bones up, lock shoulders back & down *Modify by getting up any way possible- take out jump as needed and do Monster Walk *Keep Belly in for added Stability – Breathe rhythmically
- 10 Push-Ups: *Variety of Push-Ups can be done *Corkscrew Elbows In *Keep Hands below Chest *Modify on Knees *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 15 Rows w. TRX, DB, KB’s, Sandbag: *Squeeze Shoulder Blades at end range *Keep hands below Chest *Draw belly in toward spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
As a Group: Sprints/Bike/Row/Tramp. *Modify as needed
30s Sprints x 15s Rest x 4 Sets
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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Brien
Telephone: 650-654-4604
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