FRIDAY 24TH MAY 2019 - WORKOUT
3 ROUNDS FOR TIME:
100 SINGLE UNDERS
30 AIR SQUATS
10 PULL-UPS / 15 BENT OVER ROWS
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells and double under skips
Score: is time taken to complete 3 rounds
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 and double under skips.
Aim for sub 20 min
Keep moving! Sit-ups are the hardest and then push-ups next! Scale as required for push-ups.
Set your timer to count up. At the start of the beep start with skips, then sit-ups, air squats, push-ups and pull-ups or bent over rows. Complete 2 more rounds and record total time to wodify.
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 (1 toe tap = 1 skip).
Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch rib cage down towards pelvis.
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.
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).
Pull-ups: Set-up with hands in overhand grip just outside your shoulders on the bar, hang with arms extended in a hollow position (pull up to engage shoulders, feet together, bum squeezed and toes pointed). Eyes forward. Engaging your lats, pull up to bar maintaining hollow position, don't let your chest lead! Finish position is chin over bar. Descend with control. A good start is underhand position (chin ups), a little easier that the overhand grip.
Bent Over Row: Holding dumbbells with palms facing down, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, breathe out and lift the dumbbells to you. Keep the elbows close to the body and only use the forearms to hold the weights. At the top, squeeze the back muscles and hold for a brief pause. Then lower to start position and repeat.