So aim for 5-8 rounds (I kind of lost track after 5) for the 13 minutes. What you'll notice is that if you're like me and need more cardio, this is going to get you huffing and puffing. We did finish a bit early, so we did one set of Dirty 30 and if you did Monday's workout, you'll definitely be feeling your abs early.
Have fun with it!
Warm up
2 rounds
- 30 seconds high knees
- 5 lunge-to-elbow
- 5 inch worms
- 10 arm circles
WoD
AMRAP - 13 minutes
- 10 decline push ups OR 7 push press
- 30 double-unders OR 60 single-unders
- 13 box jumps
Cash out
- 30 sit ups
- 30 elbow-to-knees
- 30 V-ups
Exercises
- Decline push ups
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. - Push press
You'll need a barbell. Weight it as heavily as you can. I usually see between 45lb and 90lb on the barbell.
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. You want the weights "racked" against your chest, with your elbows farther forward than the bar. If you just finished doing a clean, the weight will already be racked for you. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the bar from underneath.
Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding a barbell. As you come up, press the barbell directly over your head. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
One last cue is to make sure you move the weight directly up and down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up and down. Finish your rep by bringing the weight back to beginning/racked position. - 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. - Box jumps
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 and 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 ups
Keep your feet in butterfly position (heels touching each other) if you can, since that isolates your abs. For these, come up all the way so that your torso ends up being perpendicular to the ground. - Elbow-to-knees
Lie on your back, and touch your right elbow to your left knee. You want to move both your elbow and your knee during this motion, rather than keeping one static and touching the other one to it. Also, while you're doing this, your right leg will be straight out in the air about six inches off the ground. Then alternate, touching your left elbow to your right knee.
This time around, you only get credit for a rep once you've touched both elbows to both knees. We tend to call that "left/right = 1" for short. - V-ups
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
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