Good luck and have fun!
WoD
20-14-10 (3 rounds - each number represents # of reps for each move)
- Alternating pistols (left/right = 2)
- Burpee box jump overs
- After each round: 40 double-unders/80 single-unders
Exercises
- Pistols
Grab a weight and hold it in front of you at about chest level. The weight should be several inches in front of you, since it's going to help you balance; don't hold it tight to your chest. It's up to you how much weight to hold, but the most I usually see is a 25lb dumbbell.
From that position, bring one leg forward so that it is straight out in front of you and squat down with the other leg. Essentially, it is a one-legged squat with the other leg straight out in front of you (the "pistol" name comes from the fact that your body looks a bit like a gun). Your natural inclination may be to lean forward as you do this, but use the weight as a counter balance so that you don't feel like you're falling backwards. In the ilnked video the person holds his arms out in front of him, that serves as the basic idea.
The goal is to squat so low that your lead leg is a few inches off of the ground, and your butt is close to touching the ground. Regardless of how low you go, though, keep your chest up so that you're not rounding off your back. Come back up to a standing position to finish the rep. Now alternate so that the other leg is the one in the air in front of you.
You get credit for each leg. In our short-hand, that's, "right/left = 2." - Burpee box jump overs
Despite the complicated-sounding name, this is really just a burpee and a box jump. If you're used to regular burpees, the only real difference is you jump on to your platform at the end of it. Just make sure that you jump forward (not laterally) to get up on to the box. It's up to you how many risers you use, but remember that you are combining burpees with box jumps.
It's a 6 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 onto your platform, 6) jump forward off of the platform to finish the rep. 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 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.
Scale down more: Step up & down from the platform instead of jumping. - Double-under/Single-under
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.
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