Workout Of The Week 12/1/14 by Adam Dowell
This workout is a Base Fitness/Work Capacity program designed for building endurance. Endurance is a loaded term, often confused with Stamina. Honestly I struggle differentiating the two, but by definition this workout would fall under endurance.
Stamina, noun: the ability to sustain prolonged physical or mental effort.
Endurance, noun: the fact or power of enduring an unpleasant or difficult process or situation without giving way: she was close to the limit of her endurance.• the capacity of something to last or to withstand wear and tear.
I really like these workouts, especially in a Base Fitness format because anything goes, well, almost anything. In my eyes, outside of a Stength day this is a great way to just get an awesome total body workout and push yourself as hard as you can in that 1 hour session. This type of programming allows for every body to hit the same RPE (rating of perceived exertion). Meaning that no matter your skill level, whether you’re moving faster/slower or lifting heavier/lighter you and the person next to you will get the same benefit for your personal capabilities.
Warm Up: 10-1 countdown
squats
push ups
sit ups
(stretch before the rest of the workout)
5 Minutes: SMMF (single motion mind freakout)
Turkish Get Ups
6 Rounds: For Time
5x Box Jumps
5x Jingle Jangles (short sprints)
10x Alternating Kettlebell Cleans
5 Minutes: As Many Rounds As Possible
3x Atomic Manmakers
3x Front-to-back Lunges (each leg)
5x Dumbell Swing
5 Rounds: Tabata
High plank w/ three part knee tuck
” ” other leg
Sit Ups
Hello Dollies
3 Rounds: Low Back Work
20/20 Low Back Lunges
10x Barbell Good Mornings
10x X-stance Toe Touches
