Secondly, I'm going to include the warm up, as well as the "Cash Out." I haven't posted a Cash Out before, but it's basically a set of reps that you do to finish out the workout. Think of it as icing on the cake after you finish kicking your own butt.
Warm Up
2 rounds of:
- 25 jumping jacks
- 5 T push ups (right/left = 1)
- 5 6-second squats
- 10 shoulder circles
WoD
As Many Rounds As Possible in 15 minutes:
- 10 decline push ups
- 10 dips
- 10 single-arm push press (5 on each side)
- 10 squat jumps
Cash Out
30 sit to stands
Exercises
- T Push Ups
Drop down on in to a push up position, and lower your body until your chest hits the ground. Push your body up off the ground, but as your arms start to get fully extended, lift one of them off of the ground. Rotate your torso towards the side where you lifted the arm, so that you are now facing sideways rather than towards the ground. At the same time, extend the arm you lifted straight up in the air. This is actually where the name comes from: at full extension, your body will make something of a T-shape. Lower your arm and rotate your torso back in to a regular push up position. Repeat this motion by lifting your other arm in to the air to complete a single rep. - 6-Second Squats
These are your basic air squats, done very slowly. The idea is to take 6 seconds to lower your bottom, and 6 seconds to get back to your starting position. Your aim should be to have your bottom end up closer to the ground than your knees (this is called "breaking parallel").
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. - Shoulder Circles
Swing your arms in a full circle, so that you get a full rotation of your shoulder. Your arms are going to rotate in the same direction that your feet are pointed, if that helps to prevent any confusion. You want to rotate going forward and backward, as well as doing circles for both shoulders. So for 10 reps, you'll end up swinging your right arm forward 10 times & backwards 10 times, then swinging your left arm forward 10 times & backwwards 10 times. - 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 (most people used 4). 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.
Scale down: Put your knees on the platform instead of your toes. That reduces some of the weight that you have to push off the ground, so it makes it a bit easier. - Dips
Using the same set up that you had for the decline push ups, position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier - Single-Arm Push Press
Grab a single weight (highest I saw anyone grab was 15lbs). Hold the weight up near your clavicle (shoulder, essentially), with your palms facing away from you. That's the "racked" position.
Do a quarter squat, and press the dumbbell directly over your head as you come up. At the top of your motion, you want your arm to be fully extended and your legs completely straightened out. Your legs should generate the momentum to drive the weights up, not your arm. 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 dumbbell back to beginning/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. So long as you fully extend the dumbbell and keep a good curve on your lower back, that’s fine. - Jump Squats
Do a normal air squat, but as you come up to finish the squat, jump straight up in to the air. You finish the rep when you land and reset yourself. It's not uncommon for people to go right in to the next squat, though. This is okay so long as you're not bending over and losing the lumbar curve in the process. Basically, you don't get to cheat on your form because you're jumping. - Sit to Stand
Lie down on your back, and keep the soles of your feet flat on the ground. Aggressively swing/throw your arms in front of your legs, and then stand straight up. The momentum from the swing will help with this motion, so make sure you really throw your hands hard. Standing up is going to be all legs, though. Go back down to lying down to finish the rep.
This is an awkward motion for most people, so using some weight helps. Most people grabbed roughly 15lbs of weight (dumbbell, medicine ball, doesn't matter), and used that to help with the balance. Think of the weight as pulling your weight forward a little bit as you're standing up; that's why you want an aggressive throw.
Scale down: If you can't stand in a single motion, you can do a sit up, and then use one hand to help push yourself off the ground. Be very careful with where you place your hand, you don't want to twist a wrist the wrong way and then apply your whole body weight to it. It's almost preferable to do this part slowly to prevent injury.
Lastly, but certainly not least, have fun with it.
I lost track of my rounds, but I think I managed 13.
ReplyDeleteHuzzah! I thought I was going crazy but it did say 2013 =) Thanks Sam for getting this going again.
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