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| It could always be worse |
5 x 2 Minute Individually Time Rounds
Max effort Air Dyne :45*
Then immediately dismount and vest up
Max Step-Ups in the time remaining /w KB (yes, in addition to vest)**
Rest :60 to :90 in between rounds.
*Decrease Air Dyne to :30 if it takes more than :15 to vest up and start step ups.
**Don't alternate 1 for 1, do approximately 5 on one side then 5 on the other. This will allow you to move faster/do more work.
PART II: FORTHCOMING
Part I:
ReplyDeleteused 20# KB and weight vest (ended up just keeping vest on for the whole thing bc taking it on and off is annoying), rested 60sec between rounds.
Round 1: 10cal, 18 step-ups
Round 2: 12, 20
Round 3: 11, 20
Round 4: 11, 19
Round 5: 11, 21
step-ups were harder than i expected with the vest.
Part II:
turned into 5 rounds : 30sec hollow rock + 30sec plank
rested 30sec-1min between rounds
4x10 GHD situps
PART I: I take it you spun for :45? How did you break up the step-ups?
ReplyDeletePART II: How hard (scale 1 - 10) was:
a.) The 30 sec hollow rock hold?
b.) The 30 sec plank (was it prone?) following the hollow rock?
c.) Make sure you don't overdue the GHD situps. Be aware of excessive spinal flexion. Remember doing sit-ups in excess can contribute to bulging disks in your back over time. Keep in mind the spine was made for stabilization and not flexion as you program your "core" workouts. Let's try to incorporate the following excercises as much as possible dead bugs, side planks and hollow rocks...among others.
P.S. I liked the suggestion of a tab for modified workouts. The title of my post was just to be a jackass :)
ReplyDeletePART I: yes AD for 45 sec (the vest didn't really get in the way bc it was the shorter one) then right to step ups alternated 5 on each leg.
ReplyDeletePART II:
a) the hollow rock hold was def harder than the plank. in relation to other ab exercises at the 30 sec point it felt like an 8
b) went right into plank after 30sec of hollow rock hold (which i think we should now call HRH bc that's too long to type) so it was a continuous minute each round. idk what prone means but i was on my left forearm with my right one slightly off the ground. had to keep my feet wider to balance. it wasn't that hard but i'm good at planks maybe a 5.
c) how many days a week would you limit GHD situps to? does this also apply to back extensions?
PS. I know:) poor koala he can't even hug