Hello Wright Trainees,
This weeks Workout of the Week is a work capacity blend. The first routine is essentially a longer tabata that allows a 2:1 work to rest ratio. The 10 extra seconds make this high intensity interval mode especial tough mental, however, the additional 15 seconds does help quite a bit transitioning from exercise to exercise. The exercises involved in the program are programed to involve total body strength and endurance. The combination of Kettlebell Swings and Squat Cleans will push athletes ability to continually generate power through the posterior chain and maintain a stable core. The sprints offer a slight unloading and refresh for the working muscles from the previous stations before finishing the round with Scotty Bobs. It’s important to remember that the abdominals must be engaged for the Push Up/Renegade Row combo
The next portion is a 15-minute AMRAP. This is designed to be more of a stamina test. It should be feasible for athletes to maintain a 2.5 min pace through the rounds. Try to finish around 7 to 8 rounds. The set of exercises gives the circuit to work all the different muscle groups. The step up, jump rope, and bicycles shouldn’t take up too much time so you can challenge yourself with the weight being used. That being said don’t sacrifice form for bigger weights. If you want more of challenge use kettle bells to weight your Step Ups.
The last bit of work is a core tabata. The 4 round routine will take 8 minutes and is filled with functional, rotational, and isometric exercises. When doing the Weighted Sit Ups remember to try to keep the feet on the floor and avoid any rocking motion. When doing the EO’s and Cherry Pickers to keep the shoulders up in order to push the lower back into the floor. Once you’ve finished the routine you will have successfully completed the WOW!
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W/U 3 Rounds
20 x High Knees
10 x Jump Squat
6 x Shuffle
10 x Swings
6 Rounds (30 sec work / 15 sec rest)
Swings
KB Squat Clean
Sprints
Scotty Bob
15 min AMRAP
10 x High Step Ups
3 x Mr. Spec
30 x Jump Rope
20 x Bicylce
4 Round Tabata
Wtd Sit Up
EO
Cherry Picker
Plank
