WOD Blog

Mon, Mar 23

Most Recent Benchmark:
Metcon 081919 ''FRAN'' on Aug 19, 2019 (408 days ago)
At Home Workout 032320Warm Up ABcon 032320Strengthcon 032320Skillcon 032320Metcon 032320

At Home Workout 032320


Reps
--- ABcon ---

Complete as many reps as possible of the following in 10 Minutes:

20 Second Plank
20 Spidermans (10 R+L)
20 Laying Leg Lifts
20 Bird Dogs (10 R+L)
20 Hollow Rocks

--- Metcon ---

Complete as many reps as possible of the following in 15 Minutes:

Mtn Climbers - MAX REP

- Every time you break on the mtn climbers you must complete the following before continuing back on:

10 Jumping Squats
20 Bodyweight Lunges
30 Sit Ups

--- THEN ---

Complete as many reps as possible of the following in 10 Minutes:

30 Trunk Twists
20 Bulgarian Split Squats (10 R+L)
10 Burpees

*Back foot on a chair for the Bulgarian Split Squats

NOTES: If you have any equipment many of these movements can be made more challenging with some weight, even if you can't use the weight the entire workout, start with something and scale down throughout the workout as needed. Below is a list of some objects that can be used as weights:

- Backpack packed with items
- Dumbbells
- Filled Milk Jugs
- Cans
- Filled Buckets

Bird Dog Demo: https://youtu.be/k2azbhhuKuM

Spiderman Demo: https://www.youtube.com/watch?v=CmrwRWrgzVk
https://youtu.be/T--Sg-g0vnw

Bulgarian Split Squat Demo: https://youtu.be/T--Sg-g0vnw

0% 0%


(385)236-9542
31 South 1550 W
Suite #112
Lindon, UT 84042 (view larger map)