Thrusters (16 lbs water jugs)
Jumping Air squats
One minute rest between rounds
Score: Thrusters 10 per rounds, V-ups 13 per round, Shoulder taps 20-16 per round, Jumping air squats 18 per round.
Tabata is a fantastic style of workout that I don’t do often enough. It always gets me sore no matter what movement.
To break it down it’s 8 rounds: 20 seconds on and 10 seconds off. My goal is to try and hold my first round which does’t aways happen.
It has been limiting not being able to workout with weights. These 2 full bottles of water inspired me to take advantage of them before they were gone, by far the hardest part of my workout.
AMRAP in 18 minutes:
200 meter run
Burpees are hard to avoid especially when I don’t have any equipment to use. It’s always a love hate with this movement but they are a great full body movement.
This morning I decided to incorporate pistols into the workout. Small sets of 10 didn’t feel too painful the first half, but they added up towards the end. I slowed down but was able to keep moving.
V-ups and running were a nice little break. Lucky for me the 18 minutes went by quickly because I was never on one movement long enough to be annoyed.
EMOM for 20 minutes
20 Jumping Lunges
*At the top of every minute 5 burpees
This one is going to hurt tomorrow. Jumping lunges isn’t a movement I do very often and now I know why. They hurt and get your heart rate up.
This was a great combination of movements, the lunges were fast but intense and the V-ups let the heart recover but became slower over time. Burpees were annoying, but 5 was manageable.
I definitely wasn’t able to go unbroken on anything besides the burpees, my goal was to do one round each minute but that didn’t happen. As I began to fall off target I tried to stay consistent and give myself a little built-in rest each round which really helped in the back half of the workout. I’m not going to want to do lunges for a while after this.
A) Handstand walking practice (15 minutes)
B) 3 Rounds for time:
21 Wall balls (15lbs)
18 Kettlebell snatches (1 pood)
15 Burpees over the Kettlebell
C) Durante’s Core:
10 Hollow Rocks
10 second Hollow Hold
1-minute rest between rounds
Score: A) walked over the 35lbs plates three times
C) Finished Durante’s core unbroken for the first time
Part A) Never know when Handstands are going to show up in a workout so, it’s good to practice. It felt good to be inverted and working on my balance and control.
Part B) The meat of the day, was a perfect workout for the afternoon, not a lot of skill involved but definitely lungs, especially on the Kettlebell Snatches. I had to break that up in half.
Part C) Durante Core: I have been doing this core series for a few years now and, this is the first time I have been able to do it unbroken.
5 Rounds for time:
15 cals on Air Bike
10 Strict Hand Stand Push-ups (SHSPU)
Working on weakness can also be called your “Goat”. I try to program my goats in a few times a week to make sure I’m working toward my goals. Today’s goat is strict handstand push-ups (SHSPU).
After doing open workout 19.3 I figured it was time to get back on the wall and work on hand placement and overall strength. This workout took, what felt like forever. I was happy with the overall exposure of 50 SHSPU) and sticking with my plan of 3-3-2-2.
It was all about the SHSPU. The other 3 movement I was able to move through at a quick and comfortable pace. I played around with moving my hands further away from the wall and that really helped move through the workout. Practicing movements that I struggle with can be frustrating but I’m always glad I did when it’s over.
When I only have about 15 minutes and want a hard sweaty workout. This one never fails.
25 Man Makers (1 pood Per hand)
*Man Maker: One kettlebell in each hand, perform 1 push-up, 1 Renegade row on the left side, 1 Renegade row on the right side, 1 more push-up, into a burpee, then into a thruster. Once the thruster has been completed, repeat the series.
Since I had 5 extra minutes I decided to do Abs. I try and fit in abs 4 times a week but that doesn’t always happen. When I do have time at the end of a workout, this is my go to.
5 rounds for quality
10 Hollow rocks
10 second Hollow hold
30 second rest
This ab workout is call Durantes Core, its was design by a gymnast who is incredibly fit and has amazing core strength, something I could always use more of.