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MOVE

MAH 230721 MOVE

WARM UP

1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

Cardio Options:

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

 

WORKOUT: FULL BODY

EMOM x 10 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders

 

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
Alternating back and fourth between our Weighted Up Downs and our Jump Rope practice. For the Up-Downs, use the first round as an opportunity to set a rep count to chase down in the rounds that follow. On the Jump Rope, its an opportunity to practice Single, Double or even Triple Unders.

ALT UP DOWN
If you need to modify, remove the weight and complete regular Up Downs (to height if necessary). Alternatively complete Alternating Sumo Deadlifts and remove the Up-Down portion of the movement if needed.

JUMP ROPE
If you don’t have a Jump Rope, complete either a Step Up or Lateral Jump movement of choice.

 

FINISHER
MIDLINE
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank

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