2010.03.10

Today's work out was focused on your core. You'll need a weighted bar (or two weights of comparable weight) for all of the exercises, so it's technically a "One Bar" routine. Remember that you use the same bar/weights for all of the exercises, so grab a weight that feels comfortable. Most people's finish times ranged from about 12 to 20 minutes.

For the warm up, jump rope if you can. The substitution with the weights should be a back up plan. You'll probably want to stretch out your legs a bit after the warm up. The WoD isn't leg-intensive, but you'll probably end up feeling a twinge there after enough wipers & leg-ups.

---

Warm Up

• 2 minutes of jumping rope (double-unders if you can) OR 2 minutes of jumping with weights

---

WoD
3 rounds of:

• 30 good mornings


• 30 sit ups with bar


• 30 wipers with bar


• 30 leg-ups with bar

---

Exercises

• Double Unders
  Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off. If you need to, alternate between single and double-unders to keep a steady rhythm going.


• Jumping with weights
  You'll need a pair of 5lb weights for this. You really are trying to mimic jumping rope, so hold the weights at your sides and jump lightly on your toes as you do this.


• Good Mornings
  Grab either a weighted bar (most people used 12-15lbs) or two weights (7.5lb or 10lb weights). Stand up & rest the bar on your shoulders behind your neck. If you're using the weights, you can rest them on either side of your neck, on top of your shoulders. Keep your feet about shoulder-width apart, and bend your knees slightly. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep.


• Sit ups with bar
  You can do these either from butterfly position (soles of your feet together) or with the soles of your feet on the ground. Lie on your back, holding the bar/weights with your arms extended parallel to the ground (if you were standing, it’d be directly over your head). You don't want to actually touch the ground, but hold the weight a couple of inches above the ground. Do a sit-up, stopping at about 45 degrees. Any more than that, and you’ll stop contracting your abs, so it’ll actually get easier. Also, don’t extend your arms/bar too far in front of you, because that’ll also eliminate the contraction of the muscle.


• Wipers with bar
  Lie on your back, and hold the bar in the air above your chest. Lift your feet so that they’re perpendicular to the ground. Swing your legs to one side, bring them back to the middle, and then swing them to the other side. That’s 1 rep. Try to keep the bar still as you do so, because that will force your abs to work harder.
  Scale down: Bend your knees


• Leg ups with bar
  These are like modified V-ups. Lie down on the ground, hold the bar up in the air, above your chest. Keeping your legs straight, bring your legs up to touch the bar for a rep.
  Scale down: Bend your knees as you bring them up

The workout isn't too bad, but you'll probably feel it in your abs & your hamstrings (from the good mornings). As always, have fun with it.