stretching, joint mobility, walking lunges, duck walks, burpees with kick out
Workout
-2 rounds with a 20kg bell (2 min rest between rounds)
-1 min swing right
-1 min swing left
-rest 1 min
-1 min clean right
-1 min clean left
-rest 1min
-1 min push press right
-1 min push press left
-Rest
-Tabata of "wall ball" thrusters (16kg and 12kg)
-Rest
-Tabata of battling ropes
Results
I know that doesn't seem like a lot, but it had me struggling all the way through. I was good on the swing/clean/presses except for failing a few seconds early on the second round of cleans on the left. I wasn't getting a whole lot of height on my swings in the second round either as my grip was slowly going. The push presses were starting to get tough toward the end of the second round too, but I didn't fail on any of them.
The tabatas frickin killed me. Anything thruster'ish wears me down quickly! I switched from a 16kg bell to 12kg bell halfway through and failed a few seconds early on the last few rounds.
And the ropes made the thrusters look like cake....even with ample rest between the two. He was kind of enough to invert the tabata halfway through, so 10s work and 20s rest, and I was still struggling. It's going to take me a long time to build up my endurance on the ropes.
What exactly do you do with battling the ropes? Sounds fun! You'll get it but you just aren't used to it yet!
ReplyDeleteNo, no they're not fun at all :) They're just thick ropes tied off at one end. The object is to get the waves going from your hands down to the end of the rope continuously. Here's an example (our ropes are longer) http://www.youtube.com/watch?v=wrd0o6EZM_4
ReplyDeleteOh gotcha! that sounds tough but also looks like not only a good arm, shoulder, and chest workout but also core and pretty much whole body. that's great.
ReplyDeleteand killer cardio too!
ReplyDelete