For the WoD, as always, pay attention to your form.
Warm Up
3 minutes of
- step up on one level
WoD
- Dirty 30
3 rounds of:- 30 sit ups
- 30 elbows-to-knees
- 30 V-Ups
- 30 decline push ups
- 30 single arm thrusters (15 each side)
- 30 single arm dumbbell swings (15 each side)
- 30 incline push ups
- Dirty 30
3 rounds of:- 30 sit ups
- 30 elbows-to-knees
- 30 V-Ups
Exercises
- Step Ups
Set up a platform with 1 riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep.
Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
For the warm up, just go twice as fast for the "double time" portions. It's the exact same motion, just done quicker. You'll want to stay light on your feet (try to avoid having your heels hitting the ground) to make this easier. - 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. - Elbows-to-knees
Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
Scale down: Leave out the bicycle kicks. - 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 - Decline Push Ups
Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (the highest is usually 6 risers). Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep. - Single-Arm Thrusters
Grab a dumbbell (guys used 15-25lbs, women used 10-15lbs), and hold it near your shoulder in the "racked" position. Do a full air squat (if you can, go lower). As you come up, press the dumbbell over your head, until your arm is fully extended. Push the weight straight up & down, since any horizontal motion will put undue stress on your shoulder. Bring the dumbbell back to the "racked" position to finish the rep.
For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbell and bring the weight back down before you start your next squat. You also want to keep a good curve on your lower back the whole time. - Single-Arm Dumbbell Swings
Just like a kettle bell throw, but with a dumbbell (guys used 15-25lbs, women used 10-15lbs). 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 until your arm is almost directly over 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, it's preferable to stop for a bit than to do these reps with bad form. - Incline Push Ups
Set up a platform with stackable risers (minimum of 4 risers, the most anyone usually uses is 6). Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Keep yourself honest about your form even when you're tired, it's easy to not go all the way down on these reps.
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