Great job everyone! My how far we've come. We don't stop here though. We keep growing. Stronger, faster, better. As such, we'll keep developing the content and programs along with our performance and subsequent health improvements.
We highly suggest purchasing a jumprope and an abmat or here, or you can roll up a towel and put it under your lower back. Also, a dedicated stopwatch might be handy.
For now here's the workouts that you can do on your own/in groups/without coaches next week.
1. 40-30-20-10
- pushups
- situps
100 jumpropes/jumping jacks between each set
2. RUN
200m, 400m, 600m, 800m, 600m, 400m, 200m*
Recover the exact time it took to complete each round. So if 200m took 45 second to complete, then you recover for 45 seconds before begining the 400m run. Remember, the track is 400m around.
*Scale as needed to maintain form.
eg. 100m, 200m, 300m, 400m, 300m, 200m, 100m
Do these workouts on separate days, preferably between coached workouts. So, for example, you can do these on Monday or Wednesday, or Friday if you are planning on coming to the coached workouts. You can do these workout on weekends, or use them as guidelines to create your own. Just don't overdo it. REST!
Dear Rus,
ReplyDeleteOnce again, thanks for kicking our mental butts to push ourselves to do more than our brains think we can do in workouts every day. This group of exercises are a great base. Take care and stay serious but fun. ;-) --Rebecca
'serious' is for heart attacks..
ReplyDeleteRusticles- will you also be posting the coached WODs for anyone who is unable to attend, or do we make up our own WOD those days?
ReplyDeleteI will be posting the coached workouts on the days that they are given. You may be able to do them on your own in the "strength & conditioning zone" in the wooden center, or you may have to get creative. Either way, post your results and questions in the comment zone.
ReplyDeleteWhere do we meet today?
ReplyDeleteWOD #1: 17 mins on 8/2
ReplyDeleteWe meet at drake.
ReplyDeleteAwesome, Margaret!
Will and I did the 40-30-20-10 in about 18 minutes yesterday
ReplyDeleteI did the 40-30-20-10 workout but I forgot to time myself. My bad! I'll do it next time.
ReplyDelete1. 40-30-20-10 & 400 jumping jacks: 18:11
ReplyDelete2. RUN
ReplyDelete200m, 400m, 600m, 800m, 600m, 400m, 200m*
56 min -will do this one again. I want to decrease the time.