Hello Wright Athletes,
Welcome to Coach Max’s first WOW. We are going to start things off with a warm up that incorporates the major muscle that will be used during the workout. You should be able to move through things fairly quick, the most time should be spent during the Goblet Squat and the stretch.
After the warm-up, we are going to work through a strength session. The session exercises include back squats and forward hurdles with a hamstring stretch between rounds. There are 8 rounds total so there is plenty of time to work into a hard but doable weight. When doing the back squats, you should focuson taking a deep breath in at the beginning of the squat to fill your diaphragm and exhale at the end of the repetition. This increases your inner thoracic pressure and promotes better spinal stability, thus a safer squat. The squats are then complemented with forward hurdles. The height of hurdles should be set at a challenging fixed height through all rounds. This will definitely fatigue the legs, but leave enough in the tank to finish strong through the rest of the workout.
Next is an full body 15 minute endurance workout. The AMRAP has an easy pattern of alternating between 10 and 20 repetitions. The program is designed to spike the heart then to come down for each exercise. You should be able to continuously work throughout the 15 minutes with minimum breaks. This will actually help you recover from the strength session as well because more blood and oxygen will be delivered to muscles, allowing the body to expel some of the metabolic byproducts created during strength sessions.
Similar to the AMRAP we are going to do 4 rounds of a 2:1 work/rest ratio. Again, this will elevate the heart with every work interval then allow for it to decrease in the rest period. In all there will be 6 minutes of work making this relatively easy. However, with that said, you should try to work at a maximal effort for each work interval. Keep track of how many repetitions you get and try to maintain or increase each round. By the end you should be tired, but not overly exhausted.
Lastly, we are going to end it with a bit of durability work. The hamstring hell is a great compound exercise that will test the endurance and strength of your lower posterior chain. Thisis a great way to end the work because we will have primarily worked the anterior chain through the work out. This creates a nice balance of work in all the muscle groups of the lower body. Stretching is also recommended at the end. Personally, I enjoy PNF (proprioceptive neuromuscular facilitation) stretching after working out. Research some stretches that you might want to try after the workout and enjoy.
Come try my Sport Maintenance classes Mon-Fri at 5:30 pm and6:45 pm or my Base Fitness classes Mon-Wed at 8:15 am!
Warm Up: 4 Rounds
8 x Goblet Squat with a heartbeat
10 x Lateral Bounds
8 x Alligator Push Up
10 x Up with a Twist
Third World (Hip Opener)
8 Rounds:
3 x Back Squat
8 x Forward Hurdle
Hamstring Stretch (ex. Hamstring crossover, Standing elevated hamstring stretch)
15 Min AMRAP
10 x Wall Balls
20 x Jump Rope
10 x Sumo Swings
20 x Mountain Climbers
10 x Jingle Jangle
4 Rounds:
Do 30 Seconds of work and 15 second rest for each prescribed exercise.
Hippity Hops
EO’s
Slasher to Halo
Hamstring Hell (25 x of each exercise – Single Glute/ham raises, donkey kicks)
STRETCH!
Hamstring Hell (25 x of each exercise)
Stretch
