Workout of the Week 1/16/22
Sorry, this Workout of the Week is coming out a day late, but I was out of town with my son and All-Star Football. Football is serious in the south. This was the first year my son had ever played, and he made the all-star team and went to Florida to compete in a national championship. So my focus was solely on him.
But that doesn't mean I've forgotten about you all. We need to work out regularly for health benefits and to just feel better about ourselves. I live by the quote from Legally Blonde:
"Exercise gives you endorphins. Endorphins make people happy. Happy people just don't shoot their husbands, they just don't. "
Elle Woods
So let us continue to exercise and improve both our physical and mental health.
For this week's workout, we will need a kettlebell and a jump rope. I actually found this workout on wodwell.com for one of their Martin Luther King Jr Day workouts. You will also need a bit of space and a wall.
Movements
For the buy-in the farmers carry starts with holding the weights in each hand with straight arms. Measure out 100 m and walk down adn back keeping a straight strong back.
First, there are hand releae Push-ups. For these start in the plank position and go down so your chest touches the ground. At this point lift both your hands off the ground and then bring them back down. And then push all the way back up. Keep your back straight and try not to worm your way back up.
Next are Goblet Squats. Start with your feet shoulder width apart holding the weight at chest height. Then squat down until your hip crease is below your knee crease, making sure to keep your weight on your heels and your knees tracking out over your toes. Also, keep your chest up. Then come back to a full standing position.
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.
Lastly, there are double unders. This is when the jump rope passes below your feet twice in one jump, hence the term double unders.
For the buy-out find an empty place on the wall. Stand with your back agains the wall and lower down into a squat with your feet shoulder-width apart and underneath your knees. Hold this position for as long as you can.
Workout of the Week
For Time:
Buy-in: 200 meter Farmer's Cary
Directly into 4 rounds of:
- 19 HRPU
- 29 Goblet Squats
- 19 Burpees
- 68 DUs
Buy-out: Max Effort Wall-sit
Scaling options would be to reduce the weight for the farmer's carry and the goblet squat. The HRPU can be done from the knees or against the wall or counter. The burpees can be scaled by either removing the push-up portion or doing the push-up against a box or wall. Double unders can be scaled to single unders.
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