Its Friday and you want to get your weekend started. You know you are planning a lot of fun activities that may not tilt the health scales in your favor so what better way to pay it forward than get in a workout on Friday. This can give you piece of mind to indulge in the guilty pleasures of the weekend knowing that you won’t be putting yourself too far behind.
As usual, today’s workout will aim to get you out of the gym as fast as possible while stretching to attain maximum results. Try to complete this WOD in less than 20 minutes to be among elite level athletes. If you are not at that stage in your training yet, don’t worry. Complete the workout in the fastest time you possibly can. Record your time then come back to this workout at a later date and try to improve on your time from today.
The Workout
Complete 2 Sets of the Following in as little time as possible:
20 Overhead (Snatch Grip) Squats
20 Pushups
20 Box Jumps
20 Burpees
20 Kettle Bell Swings
20 Pushups
20 Wall Balls
20 Burpees
If you have shoulder problems, substitute the overhead (snatch grip) squats with front squats (or back squats). Use a weight that is challenging but will not slow down your overall workout (eg men can use 115 pounds and women 65 pounds).
During the workout, be smart with your rest intervals. Your heart rate will spike quickly due to the explosive exercises incorporated in this workout. If your body is not used to this type of training you will require more rest than someone who has completed this style of training in the past.
Be sure to include 5-15 minute warm up consisting of bike intervals, skipping, or rowing.
Finish your workout with a cool down bike ride for 5-10 minutes and 5-10 minutes of stretching to ensure your muscles will recover with minimal pain.
Enjoy!