MONDAY 18TH MARCH - WORKOUT

 
 
 

For time:

120 Single Unders / DB taps

100 Airsquats

80 Star Jumps

60 Side Bends 15/10kg (30/side)

40 Reverse Lunges (40/side)

20 Devil’s Press 15/10kg


Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or add 5 reps to each movement

Score:

Score is the total time taken to complete all movements.

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 Rx+ weights.

Goal:

Aim for sub 14 min

Top Tips:

Pace yourself through the Devil’s press’s, this is the real work!  Break into manageable sets - 5 works well with short rests between.  Reverse lunges are alternating and unweighted.

Workout Description:

Set your time to count up.  Work your way through each movement completing all reps of that movement before moving on to the next.  Take short rest as required. Record total time to wodify.


Movements:

Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (2 taps = 1 skip).

Airsquat: Place your feet shoulder width apart, chest up and tummy tight. Send hips back and descend until top of knee is below your hip crease. Stay on your heels and drive your knees up as you come out of the squat. Finish with hips fully extended standing tall.

Star Jumps: Back to primary school days with these! Feet together, hands by your sides. Bring both feet out laterally and hands overhead then return to start position. Easy as that!

Side Bends: Stand up straight while holding a dumbbell on the left hand (palm facing the torso) right hand remains by side, no weight . Your feet should be placed at shoulder width. Bend only at the waist to the left as far as possible. Breathe in as you bend to the side and exhale as you come back to start position. Keep the rest of the body stationary. Change hands per set not per rep.

Reverse Lunge: Start with feet under hips. Take a big lunge/step backwards bringing knee to the floor, keep torso upright. Drive up through your heel and engage your glutes to full stand, swap legs. For jumping lunge, movement is the same except you explode into a jump out of the bottom of the lunge and swap legs.

Devil's Press: Start with the dumbbells on the ground. Perform a burpee (chest and thighs to floor) with the hands on the bells. From here step or jump the feet in. Pick the dumbbells up off of the ground (between the feet) with a flat back, heels down, bent knees, straight arms. Then using a swing between the legs in one fluid movement, bring the dumbbells overhead. Lock out arms overhead with the biceps by the ears. Keep the belly tight and . . .squeeze your bum!  You can also clean the dumbbells to shoulder and push press/jerk overhead.

Tips: Keep good positions – heels down and chest up – as you lower the weight back to the ground for the next rep.