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MOVE+

MAH 210121 PLUS

WARM UP

1:00 Cardio Choice
into…
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
EMOM x 2 MINUTES
:30 Burpees
:30 Reverse Lunges

Cardio Options:

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

 

BUILD STRENGTH: PUSH X PULL

3 SETS (12MIN)
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
1:00 Slow Alt. Sit-Thrus
-Rest 1:00 b/t Sets-

Aiming to work for the entire work period of each interval. On the Sit Thru’s – go slow and controlled throughout.

FLOOR PRESS HOLD
If you need to modify, stand tall and complete on Overhead Press Hold.

BENT OVER ROW HOLD
If you need to modify, stand tall and complete an Upright Row Hold.

SLOW SIT THRU’S
If you need to modify, lay on your back and complete slow alternating Bicycle Crunches.

 

WORKOUT: PUSH X PULL

AMRAP x 12 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

*1 Rep = Mt. Climber L + Mt. Climber R + Mt. Climber L + Mt. Climber R + Jump Over DB

 

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
Looking to MOVE for as much of the 12MIN as possible. Depending on the objects/ weights available – the deadlifts should be unbroken or done in no more than 2 sets each round. The Push Ups will become the sticky part of the workout as fatigue sets in – aim to break these up into manageable sets from the get go (2-3 quick sets, each round). On the Mtn Climber + Jump Overs, is going to get the heart rate up. Rather than stopping and having extended periods of rest, aim for a more conservative pace here, to keep you moving for the entire workout.

DEADLIFT
If you need to modify, try a Sumo Deadlift, or switch to an Alternating Reverse Goblet Lunge.

PUSH UPS
If you need to modify, complete a push up to height (chair, box, sturdy coffee table) or on your knees.

PUSH PRESS
If you need to modify, lay on your back and complete a normal grip Floor Press (elbows at 45deg).

MTN CLIMBER + JUMP OVER DB
If you need to modify, remove the jump and just step over your object. Alternatively complete 14 x Box/ Stair Step ups.

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