This workout consists of 3 5-minute working sets of 3 moves. You work through each move once and it should take you less than 5 minutes. With the remaining time, you can rest or do whatever you need to prep yourself for the next set of moves. You'll also notice that the moves also rotate. The bottom move comes to the top and everything shifts down.
And after that last round, you get to do some ab work: tabata hollow rocks. So 8 rounds of 20 seconds of hollow rocks and then 10 seconds of rest. As the time goes, you'll notice 20 seconds gets longer and 10 seconds of rest becomes shorter. But hey it's good for you.
Descriptions below as usual. Have fun!
Warm up
2 rounds
- 30 seconds jogging in place
- 10 air squats
- 5 lunge to elbow
- 10 arm circles (10 forward and 10 back for each arm)
WoD
15 minute workout - 3 rounds for 5 minutes each
- Round 1 - Minutes 0-5
- 20 burpees
- 15 alternating front rack lunges (left/right = 2)
- 10 barbell rows/bent over rows
- Round 2 - Minutes 5-10
- 20 barbell rows/bent over rows
- 15 burpees
- 10 alternating front rack lunges (left/right = 2)
- Round 3 - Minutes 10-15
- 20 alternating front rack lunges (left/right = 2)
- 15 barbell rows/bent over rows
- 10 burpees
Cash out
8 rounds - 20 seconds work, 10 seconds rest
Exercises
- Burpees
It’s a 4-step motion: 1) squat down and touch the ground, 2) kick your legs out into a push-up position and do the push-up, 3) jump back to the squatting position, 4) come up and jump a couple of inches off the ground (touch your hands above your head). Since we only had to do 30 of these total, you're not allowed to scale down that much.
Scale down: Cut out the push-up, so for steps 2 and 3, you just kick out your legs and then jump back to the squatting position
Scale down some more: Instead of kicking your legs out in the second step, step back with one leg and then the other. The end result is the same, but it’s not as tough. Still no push-up. - Alternating front rack lunges
You'll need a barbell for this. So if you know lunges, it's basically that movement, but with a barbell "racked" on your shoulders to add some weight.
So beginning position is to clean the bar to your shoulders (do that aggressive shrug, protect that back, and don't compromise your form!). Place the bar on your shoulders and have your upper arm as parallel to the floor or your elbows pointing to the front. 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. Then to finish the first rep, step back. You'll have to repeat the motion with the other leg coming forward for the next rep.
This time around, you get credit for a rep each time any of your legs come forward (or, "left.right = 2" for short).
Scale down: Use dumbbells and rack them on your shoulders or just hold them like suitcases on both sides and perform the lunge.
Scale down some more: No weights. Just lunge and use your arms/hands on your thigh to prop yourself back up for more support. - Barbell rows/Bent over rows
You'll need a barbell for this; I usually see between 45lbs and 90lbs.
To begin with, put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be as flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps. - Hollow rocks
Start by laying down on your back. Extend your arm and legs straight out (so that your body is completely flat), and then tighten your abs so that both your arms and legs are a few inches off the ground. One cue that can help is to exhale as you do this. Without releasing the contraction of your abs, rock forward and back on your butt. Do not let your hands or feet touch the ground.
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