Now the workout is a bit of a mental one too. It's a rep sequence that goes up from 1 to 10 and then down from 10 to 1 but what gets weird is that all the moves reverses too when you go down. Descriptions copied from the original post.
Warm Up
3 rounds of:
- 5 push ups
- 10 burpees
- 20 jumping jacks
WoD
- 1 rep of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 1 goblet squat
- 2 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 2 goblet squat
- 3 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 3 goblet squat
- 4 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 4 goblet squat
- 5 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 5 goblet squat
- 6 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 6 goblet squat
- 7 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 7 goblet squat
- 8 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 8 goblet squat
- 9 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 9 goblet squat
- 10 reps of: 1 sit up with weight, 1 Russian twist with weight, 1 V-up with weight
- 10 goblet squat
- 10 goblet squat
- 10 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 9 goblet squat
- 9 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 8 goblet squat
- 8 reps of: 1 V-up with weight, 1 Russian twist with weightt, 1 sit up with weight
- 7 goblet squat
- 7 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 6 goblet squat
- 6 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 5 goblet squat
- 5 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 4 goblet squat
- 4 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 3 goblet squat
- 3 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 2 goblet squat
- 2 reps of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
- 1 goblet squat
- 1 rep of: 1 V-up with weight, 1 Russian twist with weight, 1 sit up with weight
Exercises
- Push ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
Scale down: Do them on your knees - Burpees
This is 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 do a jumping jack.
Note, because we only had to do 3 rounds of 10, there was no scale-down for these. - Sit up with weight
Grab either a medicine ball or a single dumbbell (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)m 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, stopping at about 45 degrees. Any more than that, and you’ll stop contracting your abs, so it’ll actually get easier. Also, don’t extend your arms/bar too far in front of you, because that’ll also eliminate the contraction of the muscle. - Russian twists
Using the same weight, sit upright. Lift your legs a few inches off the ground, and swing the weight to one side. Kick with the opposite leg; if you swing the weight to your right, kick with your left (think of it as a slow bicycle kick). Then swing the weight to the opposite side & kick with the opposite leg. That's the full motion. For added difficulty, lean back a little to force your abs to contract even more. - V-up with weight
Lie on your back, arms and legs extended parallel to the ground. Swing the weight up and bring your legs up at the same time, so that they both end up perpendicular to the ground. You’re supposed to touch the weight to your legs.
Note, there's no scale down this time. Go slower if you have to, but try to complete the full range of motion. - Sit-stands
Lie down on your back, holding the weight parallel to the ground with your arms fully extended "above" your head (if you were standing, the weight would be directly above your head). Keep the soles of your feet flat on the ground. Aggressively swing/throw the dumbbell in front of your legs, and then stand straight up. The momentum from swinging the dumbbell will help with this motion, so make sure you really swing the dumbbell hard. Standing up is going to be all legs, though. - Goblet Squat
Hold the weight at chest level as you do your squats. Make sure that when you go down, your thighs are at least parallel to the ground; you can squat farther down than parallel, but it's not required. 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.
As always, have fun with it.
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