This workout looks unassuming, it's short and sweet but will get you winded or at least I was huffing and puffing for sure! We did finish fairly quickly and Joe started to roll out balls onto the floor which meant a cash out.
Still a great workout that will surely make me wish I was working out while I was gone.
Warm up
2 rounds
- 30 seconds jog in place
- 10 bottom downs
- 5 push press
- 10 arm circles
WoD
7 rounds
Cash out
Exercises
- Thrusters
To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through a lot of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell racked against your chest, do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the barbell directly over your head, until your arms are fully extended. Push the barbell straight up & down, since any horizontal motion will put undue stress on your shoulders.
To finish the rep, you have to bring the weight back to a rack position. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the barbell, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time. - Lateral burpees over bar
It sounds complicated, but this is only a slight variation on a traditional burpee. Before you start, put the bar down so that it runs parallel to the way your body is oriented for the push up portion of the burpee. You're going to jump sideways over it eventually. You can rest the actual plate part of the barbell on a riser to keep it from rolling.
With that little bit of pre-work out of the way, it's still 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 sideways over the bar. You're going to end up jumping back and forth over the bar (if the first jump is to your left, you'll jump to the right for your next rep). With a weight lifting bar, this forces you to jump at least a few inches off the ground.
Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step sideways over the bar instead of jumping. This takes less energy, but still makes you do the work. - Double/Single unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.
Now double-unders are just that...you have the rope go under you twice as you hop once. - Stability ball sit ups
In some ways, this is like a poor man's version of a GHD sit up. Grab a stability ball, and roll it over near a wall. You'll want to sit on top of it so that your toes are touching the wall. In essence, you want to "anchor" yourself with the wall by not giving your feet any place to move forward. You can also do this by placing a pair of dumbbells up against the wall, and putting your feet underneath the dumbbells.
Once you're in the starting position, lean back and touch the ground behind you/over your head. You will need the muscles in your abs/core to stabilize yourself as you do this. This part can be challenging if you don't have good mobility in your core, so only go so far as you can safely control.
From there, sit up (using your abs, not your hips) and touch the wall with your hands. That's a single rep.
Scale down: If you can't reach behind you to touch the floor, you only have to lean back enough so that your body is parallel to the ground. That eases some of the strain on your abs, and doesn't require as much mobility.
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