Hello Wright Trainees,
This weeks WOW has something fresh and new to keep things interesting! The format is a general work capacity routine. Things start with some general movements in the warm up to help get some blood flood to the working areas of the body. In the warm up pay attention to what your body needs. For example, if you feel like your glutes aren’t ready to work take your time to do some more bridges or your favorite warm up exercise. A properly warmed up body is key for this workout.
After the warm up things get moving with an 8 Round Tabata (20 seconds of work and 10 seconds of rest). Each exercise in the tabata has a different purpose and making it so the whole body will be used. Each round will follow the exercise order; this will allow the body to work the entire time without fatiguing in one area before another. When you go through the tabata keep track of the total repetition you get each round as a goal mark for each following round.
Now I promised something new, so here it is.
This is some exercise fusion! I’ve combine a normal drooling 10 mins of Step Ups with an EMOM (Every Minute on the Minute).
How it Works:
Athletes will start with doing Step-ups with a timer running. Once the first minute is up the athlete will complete a number of Hippity Hops, Jump Squats, and Frog Hops. After competing the repetition the athletes will continue their Step-ups till the minute finishes again. Then it is rinse, shine, and repeat for the next 10 minutes!
I like this because normally I would consider 10 minutes of Step-ups to be more of an endurance exercise, but with the introduction of the EMOM makes it a heavy work capacity.
Lastly, we finish will 5 Rounds of core work and the Lower Back Complex. The exercises in the core routine are compilation of exercise to help fire and engage the intrinsic core muscles along with our superficial muscles (i.e external obliques, rectus abdominus, etc.). When we finish our core work the Lower Back Complex will round out all the abdominal work and balance out the body.
Take your time to stretch and cool down once you finish the work out. Your recovery is just as important as the exercise itself!
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W/U 4 Rounds
10 x Glute Bridge
10 x Plank Touch
5 x Inch Worm
10 x Bounds
8 Round Tabata
KB Front Squat
Plank Walk Up
10 min of Step Ups with EMOM
- 10 x Hippity Hop
- 10 x Jump Squats
- 5 x Frog Hops
20 x Bicycle
6 x Ab Wheel
10 x Deadbug
10 x Reverse Crunch