2020/12/17

General Warm-Up
Warm-up
3:00 Run, row, or bike at an easy pace

Kettlebell Warm-up Series (J) (Whole body focus)
2 Rounds:
5 Right-arm single-arm overhead lunges
5 Right-arm single-arm kneeling press
5 Right-arm kneeling windmills
5 Left-arm single-arm overhead lunges
5 Left-arm single-arm kneeling press
5 Left-arm kneeling windmills

Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

*Every minute on the minute perform 1 round (30 reps).
*Leaderboard only the rounds completed on the minute. Add total reps to your workout notes.

Note:
Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many reps/rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

The goal is to have this round in under 0:45 if it takes longer decrease the reps in the workout. Consider 3-6-9 or 4-8-12.

Pull-ups
*Ring rows
*Jumping pull-ups

Push-ups
This movement will be the hard part of the workout. Ideally, multiple rounds will be able to be performed unbroken.
*Decrease reps per round first.
*Box push-ups.

Air squats
*Reduce reps per round to hit the intended 0:45 per round to start.

MINIMAL EQUIPMENT OPTIONS
The only modification will be for the pull-up. Perform any upper-body pulling variation that is available. Ring rows, dumbbell rows, backpack rows, etc. are all great options.

Cool Down / Mobility
Warm-up
3:00 Row, bike, run, or jump rope easy
30 PVC pass throughs

Schreibe einen Kommentar