The warm up was very much like cardio kickboxing, we ended up throwing punches for about 5 minutes. If you want something comparable, run with weights in your hands. It's not exactly the same, but it will work out your muscles in roughly the same way.
For the workout, keep pen & paper handy so you can easily write down how many reps you've done. You only have 30 seconds between exercises, and if you have to wander off to keep track of your reps, it'll make things difficult.
Warm Up
- 5 minutes of cardio kickboxing OR 5 minutes of running with weights
WoD
3 rounds of:
- In 60 seconds, as many reps as possible of air squats
- 30 seconds of rest
- In 60 seconds, as many reps as possible of V-ups
- 30 seconds of rest
- In 60 seconds, as many reps as possible of burpees
- 30 seconds of rest
- In 60 seconds, as many reps as possible of air ball
- 30 seconds of rest
- In 60 seconds, as many reps as possible of single-unders
- 30 seconds of rest
Exercises
- Air Squats
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees. You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. - V-ups
Lie on your back, putting our 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. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Burpees
It’s a 4-step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position & do the push-up, 3) jump back to the squatting position, 4) come up & jump a couple of inches off the ground (touch your hands above your head). - Air Ball
Grab a medicine ball you're comfortable with (highest anyone used was 16lbs, lowest was 10lbs). Hold the ball at chest level, and do a full air squat (go all the way down). As you come up, throw the ball up in the air. Ideally, you want to throw the ball up about 2 or 3 feet. Keeping your eyes on the ball, catch it at about chest level. That’s 1 rep.
In practice, most people don't stop when they catch the ball, and they go into the squat for the next rep in a fluid motion. So long as you keep a good lumbar curve in that process, that's okay. - Single Unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.
As always, have fun with it.
~850
ReplyDelete