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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**
1. 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 Squat Thrusts: *Feet Hip Width *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 Squats (Hold weight in both hands if possible): *Feet Shoulder Width *Hinge from Hips *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 (Not a squat- just hinge) *Feet hip width *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)
2. Sprints/Bike/Row/Tramp. *Modify as needed
30s Sprints x 15s Rest x 4 Sets
30s Rest (Review Below)
3. 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 Squat Jacks: *Hold weights to make harder *Start with feet together and arms to sides > Hinge & Squat > Perform jumping jack > Repeat *Collar Bones up, lock shoulders back & down *Modify without jump *Keep Belly in for added Stability – Breathe rhythmically
- 10 Floor Presses: *Keep Hands below Chest *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)
Sprints/Bike/Row/Tramp. *Modify as needed
30s Sprints x 15s Rest x 4 Sets
Phase 3: Core~Mobility Patterns – Perform the following Movements for 40s each in a Circuit with 5s Rest for 2 Sets
*Set Gym Boss or Interval App to: 40s Work, 5s Rest, 4 Sets Total*
- Elbow/Hand Side Plank w. Rotation (RT): *Rotate from Core *On Hand to Increase Intensity – Knees to Lower Intensity *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
- Elbow/Hand Side Plank w. Rotation (LT): *Rotate from Core *On Hand to Increase Intensity – Knees to Lower Intensity *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
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 Mind & Body Coaching Program starting Monday!
APPLY HERE>>> Brien Shamp’s Transformation Coaching Interview
I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: (650) 514-6679
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