Hello Wright Trainees,
This weeks Workout Of The Week features a long AMRAP followed by a short Tabata and then some accessory work. This workout is designed for endurance and stamina. The opening workout is a 25 minute AMRAP. There are 5 different exercises in the workout and each exercise has a fair high repetition. Athletes should be holding around 2:30 – 3:00 minute pace for each round they complete. I know these longer AMRAPs seem like torture, but I like them because it tests one’s ability to maintain a pace for long duration of time. The goal of this should be consistent and work the entire time without any rest.
Once we’ve put in our long work we have a 15 Round Tabata. Now before you guys start think “But Max, we just did a long ass-kicker!”, don’t worry there is only one exercised involved. This is something fairly unique because most the time there are other exercises involved and we rarely do more than 10 rounds of single exercise in a tabata. All 15 Rounds will consist of only Weighted Hippity Hops. The hippity hops are normally a movement to get the heart rate up, however with weight it makes a resistive plyometric exercise. This will test out the legs stamina in explosive power.
After we make through the tabata we slow things down to work on the little things. The first exercise is a standing glute medius hold. This is an isometric exercise that targets the glute medius (same muscle you use in the Jane Fonda). The exercise is done standing about 2 inches next to wall. Next, raise the leg closest to the wall to about hip height and press the leg into the wall for 30 sec. This should activate the glute medius in the standing leg. Following the butt work, you will complete some EO’s and Mountain Climber to round out the core. After each round you get to treat yourself with some foam rolling of your glutes. When rolling work all around the area to include the glute medius, minimus, and maximus.
That concludes this week’s WOW, come join any of my Monday, Wednesday, or Friday classes!
Click here to see our schedule.
Warm-Up
3 Rounds
- 10 x Goblet Squats
- 10 x Lunges
- 10 x Swings
- Hip Opener
25 min AMRAP
- 50 x Jump Rope
- 10 x Sprints
- 10 x Up w/ Twist
- 10 x Alligator Push
- 3 / 5 x Pull up
15 Rounds Tabata
- Wtd Front Hippity Hop
4 Rounds
- 30 sec Standing Glute Med Hold
- 10 x EO’s
- 20 x Mountain Climbers
- Foam Roll Gluteus
