Tuesday July 30, 2024

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – William Londen

Warm Up: 
Plank Tap Relay Game

Specific Warm-Up:
3 sets:
:20 plank hold
:20 single-dumbbell box step-ups
:20 deadlifts
– Rest 1:00 between sets.
– Build to workout load.

WOD:
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.

Intermediate: 
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
– No rest between rounds.

Beginner:
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.

Home Workout: 
4 rounds for reps:
1:00 plank hold
1:00 single-dumbbell box step-ups (20/24 in) (35/50 lb)
1:00 double-dumbbell deadlifts (35/50 lb)
– No rest between rounds.
– Substitute with dumbbell lunges if nothing is available to step up to.

Movement scaling options:
Plank hold: Plank hold from the knees, plank hold with hands on an elevated surface
DB box step up: Load, box height, weighted lunges
Deadlift: Load

Post-Workout Skill Work: 
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.