W
orkout Wednesday brought to you by The Get Better Project.
For the advanced athlete…
This workout will challenge even the best of athletes. Before you start, think about how you will break up your sets. Be mindful, give full effort, and let us know if you have any questions.
For the at-home program:
This is a great total body workout to challenge your core, endurance, and ability to work hard.
RX Warm-Up
20 arm circles forward and backward
20 ankle rotations each direction
3 easy rounds of:
10 goblet squats
10 banded pull-downs
10 empty bar power cleans
Practice bar muscle ups or pull-ups for the workout.
Performance
3 rounds of:
25 toes to bar
50 double unders
10 bar muscle ups
15 power cleans at 135/95
Rest 3 mins between sets
*there are 3 scores for each round
RX
3 rounds of:
15 toes to bar
30 double unders
5 bar muscle ups OR 10 chest to bar pull-ups
10 power cleans at 95/65
Rest 3 mins between sets
*there are 3 scores for each round
Bodyweight Warm-Up
20 arm circles forward and backward
20 ankle rotations each direction
3 easy rounds of:
10 air squats
10 banded pull-downs OR jumping jacks
30 second handstand hold on wall OR plank on elbows
Adv Bodyweight
3 rounds of:
25 v-ups
50 double unders OR 4 inch hops
10 burpees
10m handstand walk
Rest 3 mins between sets
*there are 3 scores for each round
Bodyweight
3 rounds of:
15 sit-ups
25 hops in place
7 burpees
30 second plank hold on hand with straight arms
Rest 3 mins between sets
*there are 3 scores for each round