Workout of the Day
IN TEAMS OF 2…
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)
Movements:
Burpee | Muscle-Up | Row | Wall Ball Shot
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IN TEAM OF 2…
3 SETS FOR MAX REPS*
:45 Russian Twist
:15 Transition / Rest
:45 Plank Hold
:15 Transition / Rest
P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.
(No Measure)
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Boot Camp
OK! This one is definitely going in the “weird” category. All of these movements are *real* movements that I’m not just making up when I get to class. Promise. Look up Nathan Helberg’s ZuuFit.com. This is a real thing in Australia. You’ve done things like most of these in warm-ups, but let me warn you they take on a whole different quality in a workout!
The gym will be divided up into tracks and you’ll AMRAP 20 around doing the different movements assigned to each station as you locomote to it. For example: Reverse Bear Crawl from the 15 Frog Squat station to the 10 Baby Cobra station.
These are all ground-based bodyweight movements:
Frog Squats
Crocodile (upscale to flea)
Iguana Walk
Reverse Bear Crawl/Bear Crawl
Gorilla Walk
Side Gorilla
Mustang
Rock Press
Up to Down Dogs (bet you’ve never had up or down dogs in a workout before)
Hand Release Up Downs
Baby Cobra
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Here are brief notes on a few of the movements:
Frog Squats – Basically Boot Strappers, but with elbows inside your knees.
Iguana Walk – Asymmetrical plank-y push ups – Like lizard walk but with a push up.
Mustang – Basically a squat walk but you’re just going back and forth and there’s a twist.
Baby Cobra – 3/4 pushup, rotate around wrists in a cricle using toes too, come up, come back down rotate in opposite direction. Scale to plank with rotation around wrists.
Crocodile – lay face down. tuck elbows in tight, hands under shoulders. lift legs off ground then chest, balancing on toes and palms. walk forward using tiny steps through ankle flexion. This one is pretty hard. Scale to low knee crawl. That’s right. The low knee crawl is *easier* than this!
Rock Press – sumo stance dive bomber pushups
Movements:
Bear Crawl | Muscle-Up | Push Up
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