Happy Birthday Belinda!

__

HOME WOD

“Oxygen”

3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run

“Oxygen” (No Equipment)

3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

STIMULUS

DESCRIPTION
*All bodyweight movements today in this longer 3-round workout
*We expect this piece to take around 30-36 minutes to complete
STRICT PULL-UPS
*The strict pull-ups will be the most muscularly demanding of all the movements
*Let’s choose a rep number or variation that allows you to complete the 25 reps in no more than 3 minutes
*This works out to right around 8 reps on the minute
SIT-UPS
*If you have an AbMat available, let’s use it
*If you don’t have an AbMat, you can anchor your feet with dumbbells or underneath an object like your couch
MODIFICATIONS
STRICT PULL-UPS
*Reduce Reps
*Max Reps in 3 Minutes (Max of 25 Reps)
*Banded Strict Pull-ups
*Ring Rows
*Odd Object Rows
SIT-UPS
*Accumulate 2 Minute Front Plank
400 METER RUNS
*500 Meter Row
*1,000 Meter Bike Erg
*400 Meter Ski Erg
*25/18 Calorie Assault or Echo Bike
*40/28 Calorie Schwinn Bike
*30 x 10 Meter Shuttle Runs
800 METER RUNS
*800 Meter Row
*2,000 Meter Bike Erg
*800 Meter Ski Erg
*50/35 Calorie Assault or Echo Bike
*80/56 Calorie Schwinn Bike
*60 x 10 Meter Shuttle Runs
TEACHING
THE FEET
*Let’s focus on the placement of our feet today
*In the strict pull-up, we want our feet tight together and slightly in front of the pull-up bar
*This allows us to stay in a solid hollow position throughout the full range of motion
*The run is the opposite of the strict pull-up
*Instead of the feet being in front of the body, we always want the feet to make contact right underneath us
*When the feet land in front of the body, we “put the brakes on”
*When the feet land right underneath the body, we operate more like a wheel on a bicycle
*Without constantly tapping the brakes, you can move forward more efficiently
TIPS
*The movements that surround the runs are more challenging on our strength and muscular stamina than on breathing
*This is a good incentive to get slightly outside your comfort zone on the runs
*Break up the strict pull-ups early and often
*With 75 reps total, the best break-up strategy is the one that keeps you moving
*Even quick sets of 1-3 are acceptable here

WARMUP

Easy Jog:
400 Meters

3 Rounds:
30 Seconds Knuckle Drags Video
30 Second Hollow Hold Video
30 Second Active Samson Video

Body Armor

Alternating Tabata:

Banded Pull Aparts

Hollow Rocks

STIMULUS

DESCRIPTION
*Today’s Body Armor piece will alternate between an upper back and midline movement
*Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest
*You’ll alternate between movements until 8 rounds are completed at both
*The flow of the workout goes:
8 Rounds:
20 Seconds Banded Pull Aparts
10 Seconds Rest
20 Seconds Hollow Rocks
10 Seconds Rest
*Choose a band tension that allow you to move for all 20 seconds
*If the hollow rocks are too challenging – complete hollow holds