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.
Perfect morning workout to jump right into, only 1 piece of equipment needed and you are ready to go.
Not all workouts need to be soul and body crushing. I personally perfer to keep things lights and quick for about 60% of the time.
The most dynamic component to this workout is the Kettlebell snatches I had to break this movement up into 2 sets every round. During the rest I would count to 5 and get right back to the Kettlebell to finish up.
AMRAP in 16 minutes
9 Burpee Pull-ups
18 Alternating Kettlebell Snatches (1.5/1p)
47 Russian twists
Rest 3 minutes the:
200 meter Run
30 Shoulder taps
My goal this morning was keep moving and this workout helped me complete that goal in under 22 minutes.
Sunny and sore morning calls for a nice and easy stair run. After taxing my upper body with all the bar muscle-ups it was time to use my lungs and legs.
Luckily for me there is a perfect set of 100 stairs just a block from my house. It makes it quick and easy for me to squeeze a short and intense outdoor workout into my morning before I start my day.
I have been doing this simple yet effective stair run for 5 years and every time (still!) my calves get sore. It also works my lungs like none other. Perfect way to start my Saturday.
15 Rounds for time:
100 Steps (down)
100 Steps (up)
Working out while traveling can be difficult to find time or a locations. The easiest option is running, especially when in an urban city. Find a direction you haven’t explored yet and go. Keep running until you have seen enough or it gets too hot (which is what made me stop).
Finding new spots along the running route is an added perk try to make note of where they are so you can head back. One last tip make sure you watch your step, the terrain can be different than back home, the cobble stone streets get me every time.
Workout: 3.5 mile Run
After 2 days of rest I was ready to get my body moving. No matter where I travel I always love finding time to explore on my feet. For this run I incorporated push-ups and handstand walking practice.
I took advantage of the practically empty golf course as places to work on a skill that needs lot of work, handstand walking. It felt great to be inverted and running in the tropical heat of the Caribbean. It felt even better to jump into the water after my workout.
45 minute run:
*Every 5 minutes stop and do 15 push-ups
*Half way through the run, stop and practice handstand walking for 10 minutes.
Score: unknown distance
With my back still tight, another day of running seemed like the perfect option. It’s 5am dark, cold and wet but the sooner I get started the sooner it will be over.
I don’t run far, which is fine with me since there are plenty of hill in the way to slow me down and push my quads and lungs. Getting started is hard, but once I have made it out the door I know I can complete these next 3 miles.
3.5 Mile Run
Today’s workout might not be the best or close to the hardest. Continuing to move is what’s most important at this stage in my life.