BODYWEIGHT
quick minimalist workouts
Week 1 of 6
@slow tempo; 30sec; rest 30sec x 3
+
10 Air Squats
x 2-3
+
Nose to Wall Hold: Accum 30sec
+
A. Air Squat
@3111; max repeatable reps; rest 90sec x 3
B. Hand Stand Push Up Variation
@3010: max repeatable reps; rest 90sec x 3
*Modification: Use variation you used last week
C. Plank Variation
Accumulate 2min
*Use variation you used last week:
+
Run
@consistent effort; 30min
BUILD
add muscle, build strength, feel energized
A. Deadlift:
5-5-5 linear
3-3 linear
rest 2 min
- 8-9.5 RPE.
(5 sets)
B. Weighted Strict Pull Up:
5-5-5 linear
3-3 linear
rest 2 min
- 8-9.5 RPE.
(5 sets)
C1. Single Arm Alternationg DB Bench Press:
8-12 reps; rest 60 sec x 3
-7-8 RPE.
- replicate hand spacing to that of what you DB bench
C2. Nordic Hamstring Raise:
10-12 reps; rest 2 min x 3
-5-7 RPE. Quick and smooth reps.
C3. Weighted Side Bends:
20 sec/side @ consistent tempo, stay lighter
rest as needed
x3 sets
- NOT alternating this week.
ATHLETE
evidence-based, high-intensity functional fitness
CrossFit Open 23.1
HELPFUL RESOURCES:
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