Today's workout is a stations workout. You move to each station and do MAX reps at each station, for 1 minute. Soon as you are done at one station you move to the next. You do this till you have completed all the stations, than you get a minute break.
For the WoD, as always, pay attention to your form.
Warm Up
3 Rounds of:
- 30 second Jumping Jacks
- 30 second Run in Place
- 30 second High Knees
WoD
3 Rounds of (1 minute break between each round)
- 1 minute Dumbell Squat Clean to Jerk
- 1 minute Medicine Ball Situps
- 1 minute Jump Box
- 1 minute Overhead Squat with Bar
- 1 minute Pushups with Feet on Ball
Exercises
- Dumbell Squat Clean to Jerk
This is a two squat maneuver. You need to use the heaviest dumbbell you can use (most of the guys used 20lbs+, most women used 8-12.5lbs). You hold the dumbbell (using both hands and standing up) straight down. You do a squat so your hands almost touch the ground, then shoot-up with your shoulders held in. You then bring the dumbbell above your head. Drop and do another squat. This takes a few reps to learn. - Situps with Medicine Ball
Grab either a medicine ball(most guys used 15 lbs, most women used 10-12 lbs). Lie on your back, plant the soles of your feet on the ground (no butterfly position), holding the weight 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, coming up so your torso is perpendicular to the ground. - Jump Box
Set up a platform with stackable risers. Shoot for at least 4 risers; the most anyone uses is usually 6 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your butt shouldn't be sticking out at all and your hips should be pushed forward.
Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time. - Overhead Squat with Bar
Make sure that when you go down, your bottom ends up closer to the ground than your knees (this is called "breaking parallel"). If you have to do your squats slower to accomplish this, that's fine. Regardless of how far you squat, 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. Scale down: If you can't squat that far, you should aim to end up with your thighs parallel to the ground at the bottom of your squat.
Hold the bar above your head so the bar is aligned with your spine. - Pushups with Feet on Ball
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended. The tricky part is that you use one of the workout balls and place your feet on them.
Most people find it easier to "roll" onto the ball and stop when their feet hit the ball.
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