THURSDAY 4TH APRIL - WORKOUT

 
 
 

EMOM 14 ALTERNATING

14 SINGLE LEG DB DEADLIFT ALTERNATING

14 PUSH-UPS

  

Rx = 2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells

 

Score:

Weight used for the Single Leg Deadlift.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the heavier weights.

Goal:

To go unbroken on the Push-ups would be ace!  Aim to get as low as you can in them (chest to floor) and full lock-out of arms at the top of the movement.

Top tips:

Challenge is alternating legs on the DL's, move slowly through these and make them work for you!  Keep midline tight in push-ups and squeeze your bum hard.  Today is about strength gains, this won't get too gassy.  

 

Workout Description:

Set your timer to beep every minute on the minute for 14 min.  At the sound of the starting signal, start your single leg deadlifts, alternate legs for each one to challenge your balance.  Rest for the remainder of the minute.  When the beep sounds move on to your push-ups, complete 14, rest for remainder of minute.  There will be 7 rounds of this arrangement.  Aim for controlled movement and good form.  Record weight used to wodify. 

Movements:

Single Leg Deadlift: Using 2 DB's, feet placed under hips. Send one leg back with other leg straight but not fully locked out. Back leg will not come higher than your hip. Pull chest through as you rise back up to standing and squeeze your bum at the top.

Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).