WOW with Coach Max | Warm-up Of The Week
Happy fall, everybody! I hope everybody is enjoying ski fit so far, keep chugging on those leg blasters! A couple of members from Wright Training have approached me about doing a sled fit class. Although we haven’t put together a specific progression for a sled fit, the following workout could be used to help you out. There are some heavier lifts programmed in here, so be aware of proper form, but hopefully, it will make lifting those sleds out of bomb holes! Maybe we will see a true 8-week progression for you “sled-heads” soon!
Warmup:
- 3 Rounds
- 250 M Row/Ski
- 15 KB Swings
- 10 KB deadlifts
- Cat/Camel
Strength Progression:
- Barbell Deadlift
- 10-8-5-5-3-3-3
Superset each round w/ 20 KB plank pull-throughs
****The idea is to get heavy here with proper form and engagement of the hamstring with a neutral spine, think about lifting a 500-pound snowmobile.
6 Rounds
- 4 Lengths 1-sided Farmer carry
- 10/10 med-ball rotational throws
- 10 DB thrusters
- Rest 2 mins
Tabata | 10 rounds (20sec on/20sec off)
****I think the Bike is the hardest and best movement here but you can do this with anything cardio-related. The goal is to work as hard as possible for 20 seconds
- Bike
- Row Machine
- Ski-Erg
- Jump Rope
- Burpees
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