Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total, one after the other.
*Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completing all 6 Sets*
- MB/DB/KB/Weighted Object Standing Push Press (Only 1 DB/KB Needed): https://www.youtube.com/watch?v=DhSkCaVO-KE (Should be a bit more of a Hinge in Video) *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hips – NOT A SQUAT – Press Weight Overhead *Elbows In *Force is created by Pushing Feet into Ground *For those with Shoulder Issues just hold Weight & Squat *Make it tough for 20s with challenging weight *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
- Squat Hold Lateral Step (Ankle Band Around Legs): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Hinge from Hip & Lower into Squat – Hold in Low Squat Position while Stepping Right to Left Modification: Hold onto something to get lower *Keep Belly in for added Stability – Breathe rhythmically
- Dive Bomber Push-Up: *Do on Fists if able *Corkscrew Elbows *Lift Collar Bones 1″ http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a Cobra & Downward Dog Combo *Modification: Small dive bomb or Reverse Plank *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
- Wind Sprints: *Short Distance (~10 Yards) *Make it tough for 20s *Keep Belly in for added Stability – Breathe rhythmically
- DMB/DB/KB/Weighted Object Bent Over Rows: *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Modify with TRX/Band Rows *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)
- MB/DB/KB/Weighted Object Step-Ups (3 Sets Each Side): *Lift Collar Bones 1” *Keep Head Back & Eyes Forward *Make sure entire foot is on the step *Modification: Smaller step or Hold something as needed / lose the weight *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
Finisher: Coach’s Cardio of Choice: 20s x 10s x 6 Sets*Breathe Rhythmically
I hope that you get a chance to give this workout a try soon.
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Brien
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