Warm-up prior to workout
WOD: Perform the following 6 Exercises for 30s each in a Circuit with 10s Rest for 5 Rounds.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 5 Rounds, 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 more as tolerated**
- Pull-Ups/Rows (TRX @ Up The Middle): *Draw the belly in toward the spine the whole time. Inhale on the PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- Plate/DB/KB Walking Lunges: *Modify without added Weight, Forward or Backward Lunges *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
- TRX/Box/Chair 1 Leg Squats (Body Weight @ Up The Middle) (15s Each Side): *Start with Feet Together *Lift Collar Bones 1” *Lead with Hips > Hinge > Squat *Maintain Shin Angle *Elbows Bent *Use Arms as needed *Attempt to Lower Butt to Ground *Before timer starts, encourage Campers to do 2 Leg Squat attempting to get Butt to Ground to Warm-Up *Modify with 2 Leg Version *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
- DB Standing Arnold Press: https://www.youtube.com/watch?v=3ml7BH7mNwQ *Add a rotation to shoulder press *Start with palms facing in and reverse patters *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
- MB/SB/KB Bear Hug or Battle Rope Side Lunges at Up The Middle (15s Each Side): *Hinge from Hip *Get Low with Lead Leg *Maintain Shin Angle *Modify without Weight *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
- Dips: *Box/Mat/Step/Equalizers *Lift Collar Bones 1” *Prior to Dip make sure Shoulders are Back & Down *Elbows In *Legs Straight to increase intensity *Keep Butt close to Mat/Step *Avoid going to Low – Squeeze Triceps at the 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
Finisher: Burpee Challenge (4 Min): https://www.youtube.com/watch?v=v2AC41dglnM
Encourage Low Hands and not to Round Shoulders at Bottom of Burpee *Keep Collar Bones Up *If recovery is needed, jogging in place with a focus on breathing *Pace yourself over a 4 min period – continue looking at clock and work hard during last 30 s
I hope that you get a chance to give this workout a try soon.
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Brien
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