Friday 29th December, 2023
Core: 3 sets of: 10-30s McGill Sit up holds
Max Side Plank e/s
Main Effort: All at Zone 2 pace:
1 round is
1000m bike/ 500m run/ cardio equivalent, 10 chin ups,
500 bike/ 250m run, 10KBS,
100m waiter's carry each side, 10 shoulder to overhead each side
Scaling:
S: 1 round
M: 2 rounds
L: 4 rounds
XL: 6 rounds
Difficulty/ Intensity:
Chin ups:
Small and Medium, scale the chin ups by putting a bar in a rack at shoulder height and having your feet on the floor. Pull through a full range of motion.
Large and XL: Full chin ups, hanging
KBS:
S: 10% body weight
M: 15-20% body weight
L: 30% body weight
XL 30+% body weight
Shoulder 2 overhead (could be a strict DB press, push press, push jerk or split jerk)
S: 10% body weight
M: 15-20% body weight
L: 30% body weight
XL 30+% body weight
Adjust weights to suit your experience, strength and equipment
Why this workout:
1. Zone 2 exercise increases your heart and lungs’ capacity and endurance improving your circulation’s efficiency and effectiveness which will reduce your chances of all cause mortality
2. The repetition scheme will increase muscular endurance
3. You will work functional movement patterns so you will improve/ not lose them: in this case a vertical pull, hinge, a loaded carry and a vertical push
4. Training does positive things for mental health and self image
Find a friend/ partner/ neighbour and train with them for the added consistency, community and accountability
Photo by Inge Poelman via UpSplash