Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: 1200 REPS (3 Rounds of 6 Exercises ~25 Mins) Perform the following Exercises in best time possible. The Goal is to beat the previous time EACH new Round. Rest as long as needed between each Round.
- 300 Jump~Rope or Imaginary Jump Rope (Any Way Desired or Approximately 3 Min Cardio (Staircase, Bike, Rower)): *Relax Heels *Keep Belly in for added Stability – Breathe rhythmically
- 20 Burpees: *Start on Stomach *Lift Collar Bones 1” *Corkscrew Elbows In *Keep Head Back *Hands Below Chest *Avoid letting Hips Drop *Modify with One Leg at a time *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
- 20 MB/DB/KB/Weighted Object Squats w. Overhead Press: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips > Squat *No Shin Movement *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
- 20 MB Slams or DB/KB/Weighted Object High – Low Wood Chops: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Bring Straight Arms Overhead *Follow Through *Modify for Shoulder Issues – Avoid MB Overhead *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)|
- 20 Squats w. Band Rows or Squats w. DB Rows or TRX Squat Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Start with Arms Extended while holding Band *Hands Below Chest *Hinge from Hips *Draw belly in toward spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- 20 Hand Plank (Floor) Jacks: *While in Plank Position on Hands, Bring Legs Out & In *Keep Hips Up – Squeeze Butt & Quads *Straight Legs *Lift Collar Bones 1″ *Corkscrew Elbows In *Hands Below Chest *Modify on Elbows or with Beast Hold *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
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
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