Workout of the Week 7/14/19
Nothing in life comes easy and neither does this Workout of the Week. Well unless you like suffering. I am by no means great at any of these aspects which is why I put them all into one great workout.
This is a long one so make sure you warm up accordingly and be prepared to get in a good workout. Depending on your fitness level this workout will have different outputs.
You will need a place to run and space to actually workout. You will also need a plyo box and a set of dumbbells. Recommended height of the box for women is 20" and 24" for men and the dumbbells 20lbs for women and 35lbs for men.
Movements
The first movement is just running. We have been doing this for regularly but I still suck at running.
Next are burpees, one of our favorite cardio movements. For this you will start in a standing position, then bring your hands down to the ground near your feet as you jump your feet backwards. This will put you in a plank position, from here do a push-up making sure that your chest touches the ground. Then you will jump your feet back up to your hands and then stand all the way up and finish with a jump clapping your hands over your head.
Next are box jumps. Start by jumping off of both feet and landing on top of the box. Make sure to stand to full height and open hips at the top before jumping back down.
Then we have Dumbbell Thrusters. Thrusters are a compound movement that combines squats with a push press. Start with the DBs at your shoulders, then you squat down making sure your hip crease is below your knee crease. Then as you stand up, thrust the DBs up overhead in a push press movement. Bring the DBs back to your shoulders to start again.
Workout of the Week
20 Minute AMRAP
- 200m Run
- 10 Burpees
- 200m Run
- 20 Box Jumps
- 200m Run
- 30 DB Thrusters
Scaling options would be to walk instead of running. The options to scaling the burpees will start with no completing the push up portion or doing it to the plyo box. Box jumps can be scaled by either stepping up or lowering the height to which you jump. For the thrusters you can scale to a lighter weight.
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