4 Rounds for time:
25 Box jumps (16 inches)
15 Ring Dips
Found a workout center 1/2 mile from my house in Lisbon and was excited to take advantage of the facilities. Made this workout up on the fly since I only had 30 minutes total to workout.
Was able to get right into it using the 1/2 mile as my warm-up. This workout felt steady. The dips and pull-ups seemed like a rest for me since my sets were small averaging reps of 5’s all the way down to singles.
Its clear my pulling and dipping skills are lacking and my hands tore on rep number 48 leaving me with 12 very painful strict pull-ups to finish the workout.
I ended up ripping my hands in 3 places. Returning to a gym is going to be challenging.
40 Hollow rocks
40 Walking lunges
It has been a little over 3 weeks since I have been able to do any pulling work. I was very excited to get some pulling in. As you can see it’s the edge of a balcony but it totally works.
I made this workout up knowing I wanted to do larger sets and incorporate core and pulling. I was looking to finish in under 18 minutes however I was over 2 minutes from my target.
Burpees was a nice way to start off the workout and get my body warm. Hollow rocks were much harder than I anticipated, sets of 10 or less after the first round. I was also surprised how much I felt my core on the second round of burpees and the rest of the workout. Which is a great feeling in my opinion.
Walking lunges felt like a break, but then the Pull-ups, they were as expected. Hard to hold on, the movement felt rusty, and the breaks were long, but it was great to add them in.
Overall a great body weight workout.
1 mile run
Then 10 rounds of:
10 Kettlebell Snatches (1p)
15 Deadlifts (105 lbs)
1 mile run
With some upcoming travel and knowing I will have limited access to equipment, I programmed this workout with this in mind: movement I hate (deadlifts) movement that needs work (Pull-ups) and a movement that is full body (KB snatches).
This workout felt long and slow, and it was. I dreaded the deadlift each round, they were painful but glad to have the exposure. I made it through the entire 10 rounds unbroken until the last set of snatches and Deadlifts.
The ring pull-ups were half kipping and half butterfly, I struggled to keep a good rhythm. This movement use to be my strongest but I have fallen off the past year. Snatches spiked my heart and tired out my posterior chain but this movement was relatively smooth.
It’s good to get longer pieces like these in, I normally don’t have the time today was a rare occasion when the kids were napping and I had a full hour to myself and I took every second of it.