Keep things Simple
As we approach the middle of this winters season I have been focusing on keeping my workout programs both engaging in the strength side but also plenty of work capacity. This workout can be easily modified for those of you that travel or are unable to make it to the gym on any given day.
During the warmup focus on total body movements and slower controlled lower and upper body movements. Include some active stretches as well.
The first block is a total body focus with the clean and push press of the Mr. spectacular followed by the box jump. You should work up to a hard but doable weight using kettlebells or dumbbells.
Second block is a core stability and upper body challenge. Using either trap bars as shown in the photo or kettlebells. Work on maintaining a strict upright posture and carry the load proud with shoulders rolled back and a controlled tight core. Walk with the weight at a normal pace. This will require max grip strength if you work up to a hard but doable weight. If you’re not looking towards the final steps you’re not carrying enough weight. Follow this up with jump ropes and perform a burpee each time you mess up.
The work capacity cycle will vary with each individual athlete. Attempt to be working for about 40 seconds and getting a 20 rest. Adjust your reps as necessary. Bodyweight movements can sometimes be the toughest.
Finish the cycle with a core blast. Make sure to keep your low back in contact with the floor during the dead bugs and flutter kicks.
Elevate your strict straight arm plank if a standard plank is too easy.
Take the 5 to 10 minutes at the end of this workout to stretch and foam roll.
Keep the body in motion this winter.
W.U. 10 minutes of Ladder Drills and or Bodyweight Movements
3x Mr. Spectacular
5x box jump
3rd World Stretch
2 lengths Heavy Farmer carry Trap bar or KB
50x jump rope ( penalty burpee every mess up)
wrist stretch on the ground
10 Round EMOM
30x High Knees 5x Burpee
6x Touch Jump Touch 5x Burpee NO PUSHUP
10x Russian Triangle
30x flutter kicks
Foam Roll / Stretch