WOW with Coach Andrew | Sled Fit
I don’t have to tell you that the common notion in our culture is more. It makes sense, we have to fight our human tendency to literally sit on the couch all day. Our ancestors needed to save as much energy and consume as much energy (calories) as possible. Food was very hard to come by, relative to modern-day grocery stories.
Now, I want to shift your focus to performance on this workout. If you see your performance significantly decline during the 5 rounds, just stop. It may mean you’re overtraining. You can move on to the core and stretching. Living in Jackson Hole means we’re provided access to a lot of fun movement. Yes, push yourself during workouts. There is a lot of benefit in the consistency of workouts that challenge you AND allow you to recover for your next training session or recreational sport of choice.
You can use a PVC, broom, anything like a dowel for the warm-up. Push yourself to complete each of the 5 rounds as quickly as you can at a HARD pace. You get A LOT of rest here. It’s designed to allow you to repeat your performance from the first round OR beat it!
Dynamic Warm-up
- 20x Walking lunge w/ dowel rotation across bent knee
- 10x Dowel Hinge
- 10x Dowel Overhead squat
- 10x push up w/ overhead reach
5 rounds
Record time and try to repeat performance each round
- 10 jump lunges
- 5 broad jumps
- 5 burpees
- 6 Touch jump touch
- 200m run
Rest double amount of recorded time, then repeat 4 more times
3 rounds
- 5ea Single leg deadlift
- 10 plank walk-ups
- 5ea bird dog
- 10ea side bridges
Stretch
30 seconds each position
- 90/90 hip flexor stretch
- Pigeon
- Pec on wall
- Hamstring (lay down face up, put one leg on a doorway)
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