For time:
Buy in: 800 meter run
10-9-8-7-6-5-4-3-2-1 of:
Strict press (45/65)
Box Jumps (20/24)
Cash out: 800 meter run/1000 row
GURU’S STAY HOME WORKOUT
Part A:
5 sets of 5 reps of deadlift at 70-80% – h2
Part B:
As many rounds as possible in 14 minutes
30 air squats
15 bent over rows, light or 10 kipping pull ups
1 minute plank
Modifying:
Deadlifts:
These can be done with any kind of weight you have, barbell, dumbbells, kettlebells, etc… If you use a lighter weight, increase your reps. You can use 1 or 2 kettlebells, 1 will be light, increase reps 🙂
Tempo good mornings: without weight. 5 seconds down, 2 seconds at the bottom, 5 seconds up. Keep your back straight, cross your arms in front of your chest and focus on those glutes/hams. At body weight it can be easy to just smash out a bunch of these without thinking, don’t do that. Work to keep your body in strong solid positions.
Air squats:
Step ups: if you have a big box (12 or more inches high), do 20 alternating step ups. If you have a small box do 30 alternating step ups. If you have no box, find some stairs, do 30 alternating step ups on the bottom stair.
Bent over rows:
These can be done with whatever kinds of weights that you have, barbell, dumbbells, kettlebells, milk jugs, etc…
Kipping pull ups: try to get your chin over the bar with a straight neck. Don’t lift your chin for that extra inch, make your arms pull you all the way up.
Anything from here https://www.youtube.com/watch?v=doBykp7TftY keep it light or body weight.
Plank:
Static leg raise: lay down with your back on the ground, lift your feet about 6 inches off the floor, hold them there for 1 minute. Putting your hands under your butt will help with this. Crunch your guts! Your lower back should be touching or trying to touch the ground.
Seated hold: sit like you are going to do russian twist, with both your back and your feet off the ground. Do not twist, just hold this seated position.
Recent Comments