*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)
Watch the Standard Warm-Up Video Here
“Broken Up Filthy Fifty”
2 Rounds of:
- 25 Box Jumps 20/24)
- 25 Jumping Pull-Ups
- 25 KB Swings (16/24)
- 25 Walking Lunges
- 25 Knees to elbows
- 25 Push Press (35/45)
- 25 Back Extensions
- 25 Wall Balls (14/20)
- 25 Burpeese
- 25 Double-Unders
*Rest 2 minutes and repeat for a second round
Why Do This Workout?
Improve raw work capacity. This workout won’t necessarily be easy, but it will be nice to do after Mara’s birthday workout.
Duration and Feel: Long, low and slow intensity. Try to get this done under 35 minutes.
Specific warm-up focus: Quickly demo the movements, then have everyone grab equipment, then quickly walk them through a few reps of each movement.
Scaling Options: Lighter weights, or 20 reps of each movement.
Leave A Comment