Workout: 09 September 2024
Gym Workout
Warm up: 1 round:
- 21 Cals on the bike / row / 400 m light jog
- Work up to your deadlift weight for below
Workout:
- EMOM for 16 minutes, rotating between the following activities (one activity per minute). Choose a moderately heavy deadlift (near 75% of 1 rep max).
– 12-15 calories on the bike / row, or however far you get in about 50 seconds; try to hit this mark each time (alternative: run 300 meters)
– 3 Deadlifts
– 16 Walking lunges with moderate weight DBs
– 16 DB Push jerks with the same DBs used for walking lunges
You should complete this full set 4 total times. The goal is to keep your pace consistent. Get done with the barbell work quickly to allow for some rest. - After finishing the above perform 3 sets of 400 m interval runs at 85%, then 3 sets of 200 m at 90%, then 3 sets of 100m at 95%. Between each interval slow jog 100 m.
- After the interval work, perform key stretches for 60 seconds. Focus at least on lats, hamstrings, side splits and straddle.
At Home Workout
Similar to the above:
EMOM (every min on the min) for 28 minutes, rotating between the following activities (one activity per minute).
– Pull ups (choose a number that is appropriately difficult but obtainable unbroken)
– 20 Air squats
– 15 Wall ball shots (alternative: light dumbbell or odd object thrusters)
– 16 Alternating jumping lunges
– 14 Clapping push-ups (complete on knees if you have to)
– 25-30 Sit ups (or however far you get in about 50 seconds, keep this number consistent for all rounds)
– 25-50 foot handstand walk (alternative: 10 handstand push ups, or 10 clapping push-ups, or kick to handstand and hold for a couple seconds walk forward as far as possible)
Then, complete (2) & (3) from above