Since I took a week off, I tried this WOD with some less weight:
Back Squat – 215 lbs
Front Squat – 95 lbs
Overhead Squat – Barbell (45 lbs)
The time I was able to complete this was 14:11. The 800M run distance may have been off by a little bit for me, but fairly close. Will try to up the weight in the near future.
So its a leg day, but instead of doing isolated leg movements, work the whole body while strengthening the legs.
Here are the 3 exercises:
1. Barbell Lunges – 45 lbs plates on each side – 10 – 20 reps total alternating legs
2. Bosu Ball upside down squats – 2 16 KG kettle bells – 10 – 15 reps
3. Jump Squats – two 8 or 12 KG kettle bells – 15 – 20 reps
Do this for 4 rounds, with as little rest as possible.
For the last part, you can perform a corkscrew abdominal exercise which works the abdominal and legs. Basically its a woodchop, but at the top we continue to swing to behind our back and reaching out.
Repeat on other side, about 20 reps per side using a plate or dumb bell.
Olympic Barbell and 2 – 25lb plates
20 – Push and Press
20 – Bent over Rows
20 – Pushups on Bar
15 minutes time or 5 rounds as quick as possible
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)
For squats, place barbell behind head.
Keep the kick speed up.
This is a continuous exercise all the way to the end.
5 kicks each leg on pads
10 kicks each leg on pads
15 kicks each leg on pads
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.
1 – 25 lb plate on each side on Olympic Barbell
10 reps of each 3 sets