This one was actually a combination of really short WODs (3 minutes apiece), rather than a single WOD. It's probably easiest if you set up all of the equipment (risers and a platform, mat for lying on the ground) before hand, so you don't have to use your break to grab gear. It's not meant to be all that much easier, since you basically have to push yourself for the full 3 minutes. However, all of the exercises are ones that you've done tons of time.
For each of the three WODs, you have to complete a set number of reps during that time. If you finish those reps before the three minutes are up, you get to pass the time by doing as many reps as possible of a different exercise. You can take that to mean you should slow down, but that'd make you a slacker. Push yourself to finish and do those extra reps.
Warm Up
- 30 seconds of jogging in place
- 5 T push ups
- 10 bottom downs
- 10 static inch worms
- 10 good mornings without bar
- 10 arm circles
WoD
In 3 minutes:
- 75 box jumps
- As many burpees as you can do
2 minute rest
In 3 minutes:- 50 lunges (right/left = 1)
- As many sit ups as you can do
2 minute rest
In 3 minutes:- 200 step ups (1 riser, right/left = 1)
- As many air squats as you can do
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.
- Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for a beat, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for a beat in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- Static Inch Worm
If you've ever done an inch worm before, this is a slight variation on that (you don't move forward or backward). If you haven't done them before, start from a standing position. Keeping your feet on the ground, reach down to touch the ground and move your hands forward a little bit at a time until you end up in a push up position. Once there, move your hands backwards until you are back to where you started. You don't have to stand back up to finish the rep, but you do have to bring your hands as close to your feet as possible (that depends on your flexibility). That's one rep. You would move your hands forward to start the next rep.
- Good Mornings without Bar
Stand with your legs about shoulder width apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Unlike good mornings with a bar, you don't bend your knees, you keep your legs locked the whole time. Come back up to standing to finish the rep.
- Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm.
- Box Jumps
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 hips should be pushed forward once you're standing on top of the box.
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.
- Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
- Lunges
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. Repeat the motion with the other leg coming forward to complete the rep. In other words, you have to lunge with both the right and the left leg coming forward for a single rep (or, "left & right = 1" for short)
- Sit Ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way, but don't pull your neck forward or bend over as you do so. That releases the contraction of your ab muscles, so gives you less of a work out.
- Step Ups
Lower your platform so that you're only using one 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. The faster you do this, the more it feels like a "quick feet" exercise.
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.
- 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.
No comments:
Post a Comment