Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 2 Main Circuits. Perform the following 4 Exercises in each Circuit for 8 Reps and 4 Sets each. You have 2 Minutes to Complete each Set. Reset your timer every 2 Minutes to Restart & Repeat. If you are getting too much rest, consider doing 9 Reps of each. If you are not getting enough rest, consider doing 7 Reps of each.
*Set Gym Boss or Interval App to: 120s Work, 0s Rest, 4 Sets*
Circuit #1 (8 Min):
8 Side Lying One Arm Push-Ups (Each Arm): *Stack Hips – Bringing top Hip forward is best http://www.youtube.com/watch?v=cTJaQGR99pQ *Legs straight to increase difficulty *Hand/Forearm under Chest – Forearm should rub against Chest *Work on Full Ext. of Triceps *Modify on Knees *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
8 One Leg Squats (Each Leg): *Get as low as possible *Trail Leg should go Backwards to go lower for most *Eyes Straight Ahead *Hinge & Lower Hips *Cue to not move Shin *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
8 DB Bent Over Rows (DB in Each Hand): *Wide Feet to make room for weights *Elbows In *Hinge from Hips *Flat Back *Low Hands *Squeeze Shoulder Blades *Make it a tough 8 Reps *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)
8 Cross Over Mountain Climbers (Each Leg): *Rotate from Core *Get Full Extension of Hip *Modify with Standing Mountain Climbers *Keep Belly in for added Stability – Breathe rhythmically
After Circuit #1: 2 Min Sprint (20s Work – 20s Rest)
60s Rest (Review Circuit #2 during this time)
Circuit #2 (8 Min):
8 KB/DB/SB/MB Sumo Deadlift: *Preferably use 1 KB or 1 in Each Hand *Keep in mind that a traditional Deadlift is what we generally call a Squat. Deadlift is picking up a “dead” object from the ground with Bent Knees *MOST IMPORTANT CUES: *Lift Collar Bones 1” *Squeeze Shoulder Blades *Hinge from Hips *Flat Back *Down Slow – Up Fast *Wide Feet *Modify with Bridge *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
8 Squat Thrusts: *Low Hands *Go to Push-Up Hold Position *Make sure Hips stay up – when Hips drop there is more Stress to Low Back *Keep Legs Straight in Push-Up Position *Modify with Step Forward instead of Jump *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
8 Dips w. Box/Mat/Chair or Equalizers: *Lift Collar Bones 1” *Prior to Dip, Pull Shoulders Back & Down *Elbows In *Legs Straight to Increase Intensity *Keep Butt close to Chair/Mat/Step *Avoid going too Low – Key is to Squeeze Triceps at Top *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
8 Jump Squats: *Start with Arms Overhead & Use Arms to get up *Soft Landing *Eyes Straight Ahead *Hinge & Squat *Cue to not move Shin *Modify without Jump *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up – Keep Belly in for added Stability
After Circuit #2: 3 Min Sprint (20s Work – 20s Rest)
I hope that you get a chance to give this workout a try soon.
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Brien
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