This one was a WOD we affectionately call "Drop 10." You have to do 5 rounds of work, and each round, you do 10 fewer of each exercise. As you can imagine, that means it gets easier and you speed up as you go along. The only constant is the set of sit ups you have to do after each round. For simplicity's sake, I wrote it all out below. There should be no confusion about how many reps to do of each exercise that way.
This time around, pretty much all of the exercises were based on your body weight. That means less risk of harm, but you still need to keep good form. That's especially true of the air squats. You'll do 150 of them total, and if you do 150 of anything incorrectly, your body can pay for it. As a secondary concern, watch where you're jumping when you do the box jumps. You can skin your shins or otherwise hurt your lower body.
WoD
Round 1:
- 50 air squats
- 40 V-Ups
- 30 lunges (left/right = 1)
- 20 decline push ups
- 10 box jumps
- 20 sit ups
- 40 air squats
- 30 V-Ups
- 20 lunges (left/right = 1)
- 10 decline push ups
- 20 sit ups
- 30 air squats
- 20 V-Ups
- 10 lunges (left/right = 1)
- 20 sit ups
- 20 air squats
- 10 V-Ups
- 20 sit ups
- 10 air squats
- 20 sit ups
Exercises
- 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 (i.e., "break parallel"). 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.
- V-Up
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
- Lunge
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. You'll have to repeat the motion with the other leg coming forward for the next rep.
This time around, both legs have to come forward for you to get credit for a rep (or, "right/left = 1" for short).
- Decline Push Up
Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (the most I ever see anyone use is 6). 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.
- Box Jump
You'll need to set up a platform with risers. I usually see between 3 and 5 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 to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg steps up onto the platform first (and which legs steps off the platform first).
- Sit Up
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from your abs). Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.
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