FRIDAY 24TH MAY 2019 - WORKOUT LIGHT

 
 
 

3 ROUNDS FOR TIME:

40 SINGLE UNDERS

30 AIR SQUATS

20 CRUNCHES

10 BENT OVER ROWS

5 PUSH-UPS

 

Rx = 10kg (men)/5kg (women) dumbbells

  

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.

Goal:

Aim for sub 15 min

Top Tips:

Keep moving!  Air Squats are the hardest and then push-ups next!  Scale as required for push-ups.

 

Workout Description

Set your timer to count up.  At the start of the beep start with skips, then air squats, crunches, bent over rows and finish with push-ups.  Complete 2 more rounds and 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 (1 toe tap = 1 skip).

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.

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.

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).