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Daily Workout Wednesday 12/3
December 5th, 2013
Daily Workout Wednesday, December 3rd
 
Hey all! I hope you all feel AWESOME after Yesterday’s SPRINT workout! Today we have another great workout! Advanced program is the same as the intermediate program, so if you're an intermediate--make sure you scale as necessary (ex. do push ups from knees instead of push ups from knees if necessary, sit ups instead of V sits, etc..)
 
Good luck today and be sure to comment below to tell me all about how this workout goes for you. Have a wonderful, health conscious rest day tomorrow! :)

Sarah
 
WATCH THE VIDEO BELOW TO SEE ME COMPLETE THIS WORKOUT (REAL TIME!!)
BEGINNERS PROGRAM 

Strength:
4x30 seconds on, 30 second off Superman hold. (This should take 4 minutes total.)

*This means you hold the Superman hold just like I do in the linked tutorial video for 30 seconds, then you rest for 30 seconds. Repeat until you have done 4 total holds (4 total minutes).

Conditioning:
8 minute AMRAP (as many rounds as possible in 8 minute of:) 
10 Push ups (from knees)
10 sit ups
10 side plank (right)
10 side plank (left)

Record the total number of rounds you get in the 8 minute time and post your score to the comments below! :)

INTERMEDIATE PROGRAM 

Strength:
1 set of tabata supermans (the exercise, not the hold!)

A tabata set=8 rounds of 20 seconds on, 10 seconds off. These should be FAST with perfect form (full arms and legs get high off the ground!)

Conditioning:
12 minute AMRAP (as many rounds as possible in 12 minute of:) 
10 Push ups
10 V sit ups
10 ab roll outs
10 side plank (right)
10 side plank (left)

Record the total number of rounds you get in the 12 minute time and post your score to the comments below! :)
 
ADVANCED PROGRAM 

Strength:
1 set of 5 Rep Deadlift, (1x5= 1 set of 5 reps) Add 10lbs to the last successful deadlift 5RM you completed.


*If this marks the start of your linear progression for the DEADLIFT. You want to perform this exercise at a weight you are very comfortable with for all 5 reps. All 5 reps should be unbroken (you will never take your hands off the barbell until the 5 reps are completed.) The idea is that this weight should be 60lbs or more under your max weight for 5 Rep Max Deadlift. If you are new to lifting, I recommend you start with an empty barbell ONLY (45lbs) or less if you have a lighter bar. Focus on form, you do NOT want to go as heavy as you can during the first week. Make sure you warm up properly!

Conditioning:
12 minute AMRAP (as many rounds as possible in 12 minute of:) 
10 Push ups
10 V sit ups
10 ab roll outs
10 side plank (right)
10 side plank (left)


Record the total number of rounds you get in the 12 minute time and post your score to the comments below! :)
Comments:
Katie t.
#1
January 24th, 2014 10:34 am
Realized I never did this workout before! I've been using workouts from the archives and challenging myself to beat previous scores. I did advanced and completed 6 full rounds. Really liked this!
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