Workout of the Week 09/29/18
Happy Fall ya'll! It is officially fall and I am excited about what that means for this Workout of the Week. Because I live in the south I really enjoy Fall. It is that perfect temperature to go outside and workout.
It is not too hot and it's not too cold. The humidity isn't as bad as it can get during the summer and the cold hasn't quite hit yet. The only bad thing is how dark it can be early in the morning and later in the evening.
This workout is quick and gets the blood pumping. You will need a weight of some kind, whether that is a Kettle-bell or dumbbells or even a barbell. You will also need a Jump Rope. The below ones are what I will be using.
The Movements
The workout will contain two moves. One we have done before and a new movement. Double-unders and Thrusters.
As in past workouts, double-unders are literally when you jump the rope rotates around twice before your feet come back down to the ground. It is a difficult skill to master if you are new to jump rope.
Scaling options would be to double the number of jumps and just do regular single under jumps. If you are able to string 5-10 double-unders successfully I would scale the quantity to half.
Thrusters are a more complex movement. You will place the weight you are lifting on your shoulders in the front rack position. If you are using the kettlebell then I would say to hold it in front under your chin in the easiest way for you to hold it. If you use the dumbbells have one on each shoulder.
The thruster is a combination of a front squat and a push press. Once you have your designated weight in the starting position, you will then squat down below parallel. Then using your hips as you come up standing up fully than using that power to push the weight up overhead. Arms should fully extend and the weights should be in a line with the rest of your body.
Try not to go to heavy to cause the weight to shift forwards or too far backward. Keep your core tight and your spine neutral. And always be safe first.
Workout of the Week
For Time: 3 Rounds
- 50 Double-Unders
- 15 Thrusters
I hope you enjoyed it! Get your heart rate up and a full-body workout quickly. The time cap should be about 10 minutes depending on how well you do double-unders. Don't forget to Scale as needed.
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