The warm up was like a mini Tabata workout, with a bunch of core exercises as the exercises (Al joked it was Tabata + Dirty 30, I joked he had said 2 dirty words). That means that you want to do as many reps as possible in the 20 seconds of allotted time. Since that's likely to work your core a lot, make sure you stretch out afterward to help minimize any post-workout discomfort. Lie face down on your stomach, then raise just your upper body off the ground.
The workout isolated one arm/leg at a time, so make sure you pick a weight that's comfortable for you. You're going to be doing a bunch of reps with that weight. Finish times ranged from about 10 minutes to about 20 minutes, so it wasn't exceptionally easy or exceptionally hard.
Warm Up
3 rounds of:
- 20 seconds of jumping rope (single-unders), 10 seconds of rest
- 20 seconds of sit ups, 10 seconds of rest
- 20 seconds of side-to-sides, 10 seconds of rest
- 20 seconds of V-ups, 10 seconds of rest
WoD
10 rounds of:
- 10 single-arm dumbbell swings (weak hand)
- 10 single-arm dumbbell swings (strong hand)
- 10 one-sided lunges with dumbbells (weak leg)
- 10 one-sided lunges with dumbbells (strong leg)
Exercises
- Jump rope
For this, the idea is to jump rope as fast as you can. Single-unders are fine, but you want to do as many reps as possible in the 20 seconds. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work. - Side-to-side
Sit down, and lift your legs a few inches off the ground. Tap the ground on both the right & left side for a single rep. For added difficulty, lean back a little to force your abs to contract even more, and add bicycle kicks. - V-ups
Lie on your back, putting your hands parallel to the ground “above” your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a “V” shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back.
Scale down: Bend your knees before bringing them up. Since this was for the warm up, that's the only scale down you're allowed. - Single Arm Dumbbell Swings
Just like a kettle bell throw, but with dumbbells. The guys used anywhere from 15 to 25lbs, and the women used between 8 and 15lbs. Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward, stopping 45 degrees above your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting. At no point should you bend over, that can hurt your lower back. If you get tired in the later rounds, it's preferable to stop for a bit than to do these reps with bad form. - One Sided Lunge
Standing, hold the single dumbbell at your side. If you’re holding it on your right side, lunge so that your right knee touches the ground, and your left leg comes forward. Go back to standing position to finish the rep. It’s the same leg that’s coming forward each time, so you’ll really only work one leg for these reps.
As always with these workouts, have fun.
Finished in 17:12.
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