10 minutes of skill/play training
15 minutes metabolic conditioning
AMRAP of
8 ring body weight (BW) rows
10 Hindu pushups
25 air squats
5 knees to elbows (or arm pits in my case)
Happy ending
5 50 yard sprints with 30 seconds rest in between each
Cool down
How-to:
- Warm-up...whatever you want. I did joint mobility.
- 10 minutes of skill/play...I worked on different kettlebell exercises. You could work on handstands, max weight bench press...whatever you want to do. The idea is that in this portion you are not trying to get your heart rate to high and fatigue your muscles too much. Maintain a fresh feeling during this period, but you can still do difficult skills.
- Ring Rows...Steve maxwell tells best here. You can use a jungle gym. If you are doing rows on a straight bar then do 10 reps. If you can't do rows then do 5 pull-ups instead.
- Hindu pushups, again refer to Steve Maxwell here. Do nice controlled full reps.
- Learn air squats here. If you want you can do prisoner squats here too, which would entail interlacing hands behind head and trying to keep elbows out of your peripheral vision.
- Knees to elbows here.
I imagine that none of these exercises are new to most of you. This is just a how-to so we are all on the same page. For the most part they may just be slightly different variations.
Report your total number of rounds and what skill you worked for 10 minutes in the comments. You can post total work out time too.
I got 5 rounds in the 15 minutes. I think you could probably get 6 to 7 rounds if you push it and don't take much of a break at all between rounds. Just keep good form.
ReplyDeleteThe kettlebell work was good fun too!
I wasn't feeling too great today. I did only 3 rounds of this. Looking back on it, I could have done more. I was out in the middle of this park with no water and it was about 85 degrees. I was so thirsty I could barley swallow. Anyway, I liked the workout. It would have been better had I pushed it and done 5-7 rounds. For the warmup I did some hand stands which got the muscles nice and warm. I wish I had more balance so I could walk on my hands, but I had the pull up bar that caught my feet so I didn't fall over.
ReplyDeleteSay it so. I rode on a stationary bike to warm-up. Pushed out 2.5 miles in 10 minutes. I completed 5 rounds as well. But exceeded the time window. I went to 16 minutes to finish my last round. All exericises are new to me it seems. I did not have rings but I did body weight rows using a bar placed on a squat machine, it worked out nicely. My form I'm sure needs much work for all exercises as flexibility and range of mobility are weaknesses of mine. I'm just too big!
ReplyDeleteHey dudes, great to hear about the workouts! It's awesome that we are all keeping up with Episode One.
ReplyDelete