“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Quite the workout again today:
Every 7 min – 4 sets 21/15 cal row 15 Handstand Push-ups 9 Overhead Squats
Having had a strength-only sessions yesterday, it was time for a sprint-piece today. Although it might not look like it, it is definitely a sprint. We program workouts like this for you to push as hard as you can. Usually, you’d spend anywhere between 2 and 4 minutes on this piece, giving you 3-5 minutes of rest, which is a lot.
The goal here is to being able to push it, and push it hard, even though it’s technical stuff we’re doing today. Row, row, row your ass off, Jam out your HSPU or push-presses as if it’s the easiest thing in the world and see how much you can challenge yourself by holding your bar overhead in the squats.
If this was a 20 minute AMRAP of 21 row, 15 HSPU and 9 OHS for example, you’d be breaking up the HSPU a lot more, do the squats in sets of 3 and take it a bit easier on the rowing. Same movements, same reps, completely different workout!
The teens were busy to Win it in 1 minute: “Minute to Win It” 5 Rounds: 1 Minute Burpees 1 Minute Kettlebell Swings (70/50) 1 Minute Bike Calories 1 Minute Rest
A nice burning conditioning piece, meant to really go down into that dark place that’s called conditioning. You see here a similarity with the stimulus for the workout for the bigpeople: The minute rest is there to make sure you go aaaaalllll the way on the bike, as you should!
Also the Strong Course was on fire today. Sandbags, Sandbags and some more Sandbag Stuff to top it off! We’re following a scheme of a squat on tirsdag and a deadlift on torsdag. Today, it was finally time for the sandbag squat. Unfortunally, we don’t have light sandbags in our inventory at Verftet (not so unfortunally;)) So everybody got a pretty heavy sandbag squat going today. Don’t look at the weight, don’t ask, just pick up some heavy thing and squat it. Love it!