Barbell Games
Workout Wednesday brought to you by The Get Better Project.
For the advanced athlete:
This will be a strategy challenge. In 13 mins you can get pretty deep into this workout. And the weight is pretty light. So, the question is… how long should you try to hold on to the barbell… Give it a try and let us know how far you get.
For the bodyweight program:
Get ready for a core burner! This workout is going to strengthen your abs and your lower back. You will be thinking of the step-ups as the rest! Let us know how far you get.
Warm-Up
20 arm circles forward and backward
3 easy rounds of
10 super mans
10 toes to bar
10 empty bar power clean & jerks
Adv Performance
As many rounds/reps in 13 mins of:
1 snatch at 95/65
1 clean & jerk
1 deadlift
2 snatch
2 clean & jerk
2 deadlift
3 snatch
3 clean & jerk
3 deadlift
And so on for 13 mins
Performance
As many rounds/reps in 13 mins of:
1 snatch at 75/45
1 clean & jerk
1 deadlift
2 snatch
2 clean & jerk
2 deadlift
3 snatch
3 clean & jerk
3 deadlift
And so on for 13 mins
Bodyweight Warm-Up
20 arm circles forward and backward
3 easy rounds of
10 super mans
10 v-ups
Run 200m
Adv Bodyweight
As many rounds/reps in 13 mins of:
1 super man
1 v-up
1 box/chair step up (each leg) to 24/20 inches
2 super man
2 v-up
2 box/chair step up (each leg) to 24/20 inches
3 super man
3 v-up
3 box/chair step up (each leg) to 24/20 inches
And so on for 13 mins
Starter Bodyweight
As many rounds/reps in 8 mins of:
1 super man
1 sit-up
1 box/chair step up (each leg) to 24/20 inches
2 super man
2 sit-ups
2 box/chair step up (each leg) to 24/20 inches
3 super man
3 sit-ups
3 box/chair step up (each leg) to 24/20 inches
And so on for 13 mins
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