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MOVE+

MAH 050421 PLUS

WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
:25 Slow Bear Crawl
25 Mountain Climbers
:25 Slow Bear Crawl
25 High Knees

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

 

BUILD STRENGTH: FULL BODY

5 SETS ON A 10:00 CLOCK…
16 Glute Bridge Floor Press
16 Weighted Glute Bridges

Time to fire up the glutes and chest for todays Build Work. Depending on the loads you have available, will determine whether you complete each movement unbroken or in manageable sets. If you are using lighter loads, add a tempo of 3-5sec on the down of each movement.

GLUTE BRIDGE FLOOR PRESS
If you need to modify, stand tall and complete a Strict Press.

WEIGHTED GLUTE BRIDGES
If you need to modify, ditch the weight, and lay on your side to complete 20/20 Clams.

 

WORKOUT: FULL BODY

4 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges
– Rest 1:00 –

 

EQUIPMENT:
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.

WOD BRIEF
Consistency is key here. Use the first round to establish baseline numbers to chase down in the following rounds. We want to work for as much of the 1:00 work intervals as possible, so feel free to regress the Push Ups to Knee Push Ups during the workout if needed to keep moving.

PUSH UPS
If you need to modify, complete from knees or to a height (sturdy coffee table, raised platform).

BURPEES
If you need to modify, complete Up-Downs or Burpees to height.

REVERSE LUNGES
If you need to modify, complete step ups to height of choice.

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