Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes mashing your pecs
Band Distracted Lat Stretch x 60 seconds per side
Two sets of:
Prone PVC Pipe Pass Thrus x 15 reps
Wall Slides x 5 reps (slow and controlled)*
*If you are unable to do the wall slides due to mobility restrictions then please go to the floor and do floor slides instead.
Two sets of:
Bear Crawl x 50′
Plank Forward Taps x 10 reps per arm
Plank Lateral Taps x 10 reps per arm
Sit-Ups x 15 reps
Finish with …
10 Hollow Body/Superman Swings
A.
35-54:
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – 2 Bar Muscle-Ups
Minute 2 – 4 Chest-to-Bar Pull-Ups
Minute 3 – 6 Pull-Ups
Minute 4 – 8 GHD Sit-Ups
55+:
Every 90 seconds, for 13:30, complete (3 sets of each):
Minute 1 – 2 Chest-to-Bar Pull-Ups
Minute 2 – 4 Pull-Ups
Minute 3 – 6 GHD Sit-Ups
Focus on quality of movement.
B.
Every 5 minutes, for 30 minutes, complete (6 sets):
400 Meter Run
2 Rounds of:
5 Strict Pull-Ups
10 Russian KB Swings
15 Air Squats
35-54: 32/24 kg
55+: 24/16 kg
C.
Three sets of:
Trap 3 Raises x 8-10 reps @ 3111
Rest 45 seconds
DB Lateral Raises x 10-12 reps
Rest 45 seconds
Ceiling Reach Straight Body Crunches x 15 reps
Rest 45 seconds
DMA✅
A. Modified, shoulders are tired from 19.3
Min1-5 hollow/Superman swings
Min2-3 supinated strict pull-ups
Min3-8 hip extensions on GHD
Min4-8 GHD sit-ups
B. 3:52, 3:35, 3:25, 3:23, 3:24, 3:16
Run: 1:39,1:35,1:35,1:34,1:34,130
Pull-ups: UB
KB: UB
Airsquats: UB
C. ✅ 5#, 5#’s
A. Mobility:
ROMWOD (short version)
B. Strength:
– box-step-ups: 10×0/6/10/15/15 kg
– good-mornings: 10xboomstick/blue/purple/green/green band and
– Abs: 10 sit-ups and 10/10/10/10 ghd sit-ups.
C. Aerobic Capacity:
– run 1.000m: 5:25,
– rest 3min,
– run 400m: 1:59,
– rest 3min,
– run 700m: 3:54
– rest 3 min,
– run 300m: 1:29,
– rest 3min,
– run 600m: 3:15,
– rest 3min and
– run 200m: 0:47.
A. Finally an open workout I could do! 19.3 – 116
Knee felt ok, lunges were a bit wobbly due to lack leg strength from my knee being junky for so long. Step ups UB and 26 shspu!!!! Super happy!
B. Did gymnastics emom, had 1 decent bar mu, rest were wingy.
No time for anything else ?
DMA. Done
A. Done
B. 4 sets done – 20min
C. Skipped