Warm-up prior to workout
WOD: This is a Non-Stop 24 Minute Workout. Campers go at their own Speed/Intensity. Allow 10s Transition Time to go from Strength to Cardio Movements. Within the 24 Mins, get 4 Rounds of the following Exercises. If tolerated, do a high intensity round on the 4th Set.
*Set Gym Boss or Interval App to: 30s Work, 10s Rest, 48 Sets*
**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**
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Breathe rhythmically
- Dynamic Step-Ups w. Chair/Stool/Stair (15s Leading w. Each Foot): *Add SB/MB to Increase Intensity *Breathe rhythmically
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Breathe rhythmically
- MB/Ball Push-Ups: *One Hand on MB/Ball (Smaller is easier on Wrist) > Push-Up > Roll Ball to other Hand > Push- Up *Low Hands *Stay Tight *Lift Collar Bones 1” *Elbows In *Widen Feet to make easier *Keep Belly in for added Stability *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Breathe rhythmically
- MB/DB/KB/Heavy Object Deadlift & Press: *Pick weight up from Floor & Press Overhead *Lift Collar Bones 1” *Hinge from Hip *Avoid Forward Shin Movement *Focus on Squeeze of Butt at Top *Modify without a press *Keep Belly in for added Stability *Inhale on the way down and exhale with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Breathe rhythmically
- Pull-Ups/Equalizer Rows/ DB/KB/Weighted Object Bent Over Rows: *Lift Collar Bones 1” *Squeeze Shoulder Blade to Spine *Modify with Hang or Fireman Carry *Draw 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)
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Breathe rhythmically
- Squats: *Feet Shoulder Width *Lift Collar Bones 1” *Hinge from Hip & Lower into Squat *Focus on Squeeze of 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
- Walk/Jog/Sprint: *Add MB/SB as tolerated *Breathe rhythmically
- Glider Truck Push: *Hips Up *Lift Collar Bones 1” *Push Feet into the Ground to Move Forward *Modify with Bear Crawl *Keep Belly in for added Stability – Breathe rhythmically
No Finisher: Do Speed Round on 4th Set – Visualize a Finish Line & Give Everything!
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 I AM A PRIORITY Coaching Program starting Monday!
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Brien
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