The warm up is also a tiny bit different than usual, because we did 10 second intervals instead of the usual 30 seconds. It wasn't necessarily easier or harder, but it feels a little different. Just be sure to be consistent about the length of the intervals, it's easy to lose track if you're not careful. Also, be good about stretching after you're done. You're going to tax both your legs & your shoulders, so you want the muscles to be loose.
For the WoD, we had to do hold a static position instead of the usual 10 seconds of rest. For example, after 20 seconds of push ups, we had to hold a plank for 10 seconds. Do this for the first 7 rounds (out of 8); because you're going to transition to a new exercise after the 8th round, you actually get to rest after that one. The last exercise (squats), however, has no such transition. That means you have to drop down and hold a squat after all 8 rounds.
Warm Up
5 rounds of:
- 10 seconds of running in place
- 10 seconds of high knees
- 10 seconds of jumping jacks
WoD
- 8 rounds of: 20 seconds of push ups, 10 seconds of holding a plank
- 8 rounds of: 20 seconds of sit ups, 10 seconds of holding a sit up
- 8 rounds of: 20 seconds of push press, 10 seconds of holding a press
- 8 rounds of: 20 seconds of leg ups, 10 seconds of holding a leg up
- 8 rounds of: 20 seconds of air squats, 10 seconds of holding a squat
Exercises
- High Knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down. - Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier. - Holding a Push Up (Plank)
Get down into a push up position. You can do this on your knees or on your toes; do whatever you normally do for push ups. Hold yourself up 2-3 inches off the ground. Essentially, get into the "down" position of a push up. You have to hold this for the full 10 seconds between sets of push ups. - Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. For these, come up so your torso is perpendicular to the ground. - Holding a Sit Up
Keep your feet in the butterfly position, but hold your torso at about a 45 degree angle to the ground. Breathe out as you do this, as it'll help with the contraction of your abs. Hold this position for the full 10 seconds between sets of sit ups. - Push Press
Grab two dumbbells (most guys used 15 lbs, most women used 10lbs). Hold the two dumbbells slightly above shoulder level with your knuckles/palms facing away from your body. That's the "racked" position.
Do a quarter squat, and press the dumbbells directly over your head as you come up. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Because you do a little bit of a squat, your legs generate most of the momentum to drive the weights up. Make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. Bring the dumbbells back to beginning/racked position to finish the rep - Holding a Press
Hold the two dumbbells in the air, with your arms locked. You want to keep your arms straight up in the air, as moving them sideways is going to work your shoulders unnecessarily. Keep the weights in the air for the full 10 seconds between sets of push press(es). - Leg Ups
Lie down on your back. Put your hands behind your lower back for added support. Lift your legs up so that they are perpendicular to the ground, and then bring them back down for a single rep.
Scale down: Bend your knees. You end up lifting less weight this way, so it's easier. - Holding a Leg Up
Lift your legs about 6 inches off the ground, and hold them there. You have to hold them in the air for the full 10 seconds between sets of leg ups. - 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. - Holding a Squat
Do an air squat, only don't come back up to standing. Stay down at the bottom of your squat, and hold this position for 10 seconds.
As always, have fun with it. This one is going to tax your body a bit, but you'll be glad you did it when you're done.
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