Mixed Modality workout: Vertical pull, hinge, burpee, squat, vertical push, cardio, loaded carry
All at Zone 2 or fairly easy pace.
No problem if your HR goes up a bit on the exercises
1 round is:
200m run or row (ideally run),
10 x Chin ups,
200m run or row,
10 x Sumo Deadlift,
200m run or row,
10 x Hanging Knee raises,
200m run or row,
10 x Burpees,
200m run or row,
10 x Squats,
200m run or row,
10 x DB Push Press,
200m run or row,
150m Heavy Farmer's walk
Around 12 mins per round
Scaling (how hard x how long):
Scaling volume:
S: 1 round
M: 2 rounds
L: 4 rounds
XL: 6 rounds
Chin-ups (underhand grip): Easy to hard
S: Bar in rack, feet on floor or use a large rubber band or use an assisted pull-up machine
M: Bar in rack, feet on a raised platform (plates/ bench etc.)
L: Full Chin-ups
XL: Weighted Chin-ups
Sumo Deadlift, Use a KB or a bar
If you know your DL max, use around 50%
If you don't know your DL max, pick a weight that is challenging for 10 reps
Hanging Knee raises:
Hang from a pull up bar and raise your knees:
S: Raise one knee at a time, stand on the other leg, don't hang
M: Hang, raise both knees up at the same time to 90 degrees
L: Hang, raise both knees at the same time
Burpees:
Start standing.
Get onto the floor until your chest and thighs are on the floor.
Get back up, stand up straight.
Add in a jump at the top if you can.
Farmer's walk:
S: Pick up whatever you can manage in each hand and go for a walk, equal weight in each
M: 30% bodyweight in each hand
L: 50% bodyweight in each hand
XL: more than 50% bodyweight in each hand
If you need a recovery day, keep the intensity at Z1 and do 2-3 rounds.
If you are new, start with one or two rounds, scaled Small. If you have energy left afterwards, go for a Z2 run.
Why this workout?
The aim of this workout is to improve your aerobic capacity and cardiovascular system through Zone 2 training and to improve your strength and muscular endurance with the exercises.
The exercises have been chosen to train several movement patterns necessary for life and to build muscle mass, countering sarcopenia (loss of skeletal muscle) prevalent in the over 40s.
The skeletal loading and impact in the running will help maintain mineral bone density (MBD) and reduce your chances of osteoporosis.
Low aerobic capacity and low muscle mass are the two biggest predictors of all cause mortality. Low BMD is a precursor to breaking a significant bone in a fall which often precedes hospitalisation, loss of mobility, loss of independence and a premature death.
Photo by Matthew Sichkaruk on Unsplash