Today I wanted to work on the good ol’ legs and back.
The workout comprised of squats and pullups.
Started with 5 mins of skipping
then 100 bodyweight squats touching butt to large medicine ball.
Then start with 20 reps of back squats with Olympic bar and 35 lbs a side.
followed by 10 pullups.
Do this for 5 rounds.
Afterwards perform 3 rounds of
TRX plank
Ab barbell rollout
1 mins each
If you have some time, do kicks on a bag, fast paced.
Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.
Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.
Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip
6 Heavy – Good Morning Bends with a barbell.
Do that for 3-4 rounds as fast as you can.
Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles
Olympic Barbell and 2 – 25lb plates
a)
20 – Push and Press
20 – Bent over Rows
20 – Pushups on Bar
15 minutes time or 5 rounds as quick as possible
b)
45 seconds resistance band ab crunch on swiss ball
45 second tornado ball side slam over head
rest 20 seconds 3 rounds
Give this workout a try.
We wanted to test our endurance and strength. We also wanted to see how hard it was to do this mini WOD.
So here it is:
160 lbs Total – ( 45lbs + 10 lbs + 2.5 lbs weights on each side of Olympic Bar)
The exercise:
For squats, place barbell behind head.
Keep the kick speed up.
This is a continuous exercise all the way to the end.
5 squats
5 kicks each leg on pads
10 squats
10 kicks each leg on pads
15 squats
15 kicks each leg on pads
20 squats
20 kicks each leg on pads
Finished. Try this mini WOD out, and this should be a good test to see where you stand with your endurance training and mental toughness.