Running out of body weight workouts to do, then this one popped up. The original Filthy Fifty has kettlebell swings and Double under but I modified this version to accommodate what I had.
This workout was exactly as expected, painful at times, slow on the pull-ups and jumping lunges, but fantastic bodyweight workout I was able to squeeze in before the kids got up and the tempter got too hot.
Workout: 24-21-18-15-12-9-6-3 Hang Power Cleans (95lbs) Box Jumps (20”) 250 meter run after each round
My goal for today’s workout was, use a barbell, get outside and work on box jumps. I came up with this piece. Only having 30 minutes it was perfect amount of work. Running felt like it took up the most time and definitely spiked my heart rate.
I broke the Hang Power Cleans (HPC) in half for the first 3 rounds, then went unbronken for the last 5 rounds. The HPC taxed my grip but its great to work on. Box Jumps felt fine, I was able to move through them and breath at the top.
The run felt long and slow. It was definitely slow and my legs felt heavy but it was nice to get outside and enjoy the little bit of sun that was coming through.
15-12-9 Power Snatches (85lbs) Box jumps (24 inches) Directly into: 15-12-9 Overhead Squats (85lbs) Lateral Burpees over the bar
It was hard to get going on this morning workout. I felt like I was resting too long after my short set, and I was. I broke the sets into 5-5-5, 4-4-4, 4-5 on the power snatches and unbroken on the Overhead Squats. Everything else I was able to move right through.
Both pieces took around the same time a little over 6 minutes. Next time I will build up to a heavier Snatch and Overhead squat to open my shoulds up a little more.
After my slight case of rabo, I decided to take it easy and rest my body for a little over a week. Besides walking and a little core work I let my body recover until now.
For my first workout back felt slow and long, and it was. All three movements are low skill and intend to get my body moving.
4 Rounds for time: 12 Box jumps (24/20 in) 21 Front squats (125/85 lbs) 500 meter run
The most humbling part about this workout was how weak and slow my body still felt. I was no longer sore and my body felt rested, however, I didn’t have the ability to push or pick up the pace like I would normally have tried to do. This was eye opening and also means I might need to give myself a little more time to recover.
Cold, dark, wet, early, tired the list of reasons not to workout could go on forever. After hitting snooze several times I decided to suck in up and workout even if its not my best performance.
Feeling pressed to get this workout done. I jumped into this sprint and it took me 2 rounds to finally feel warm. Even if it wasn’t my best performance, I made time for myself, my health and I made it to the office on time. Win, win!
I’m on a 10 day workout stretch so this was a perfect amount of work to keep the body moving. The original workout I wanted to do had Assault Bike instead of box jumps. With the loud 80’s Airdyne from my grandmother I try not to use it in the morning, so I don’t wake up the family. Box jumps is a great alternative and really works the legs heading into the Push Jerks.
Fast and easy flush workout. I was surprised how much I felt my legs on the Push-Jerks after the Box Jumps, for me that was the most challenging part of the workout. Since I don’t own a box I found that stacking plates to the desired box height works just fine. Its a pain for set up and clean up but it turns into part of my warm-up and cool-down.