Saturday and Sunday!

Saturday and Sunday: 9am

Saturday:

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

Sunday:

Meeting ID: 874 1222 5401

No passcode 🙂

 

The Workout:

2 Rounds for Time

400m Run

21 Burpees

200m Run

15 Toe to Bar

100m Run

9 Ring Dips

 

Home Version:

Run for 2 Minutes

21 Burpees

Run for 1 minutes

15 Lying Leg Raises

Run for 30 seconds

9 Chair Dips

***Remember guys, for home version stuff, if you’ve got equipment that lets you do closer to the original workout, use it!  If you’ve got rings, do hanging knee raises, or toes through rings, if you’ve got a dip station, do dips!  If you’ve got a floor, do burpees!! Ha 🙂

Running: You can substitute really any row/bike/jump rope option you want in here, keep the time the same!

Scaling: Shoulders stuff, do no arm burpees!  Do triceps extensions of some kind (DB, Barbell, Bandy) for the dips, maybe increase the reps in this case, and for toes to bars, GHD sit-ups if you have it, or lying leg raises are the best.

Warm-up:

After this long week, I think a round of Qi Gong is in order, then 5 minutes of skipping rope easy (take breaks as needed) with running in place while jumping being the most common mode.  Do some planks and dip supports back and forth.  Some hip flexion work is in order too, leg swings are nice, banded hammies feel good, and simple standing toe touches fit the bill to prepare for the folding the burpee requires.  Do plenty of this stuff.

Timing the running for the home version is probably going to be the hardest part, I suggest having a time keep device (watch, stop watch, extra phone etc.) running so you can keep track of the time. I think over zoom it might be too chaotic.

 

Rowing:

8 Rounds of:

40 ON

20 OFF

-then-

8 Rounds of:

20 ON

40 OFF