WOD #177 "Push Yourself"

This workout is specifically geared towards athletes - both everyday and sport specific - looking to maximize their speed and power, but without needing to know Olympic lifts.

Oftentimes we think of power being built through movements like cleans, jerks, and snatches; but, there are other ways to train this aspect of fitness and athletic performance.

​The five minute intervals, comprised of two power exercises, demands the body to work in a state of high fatigue levels, which will translate onto the court or field when your body is exhausted, but you still have to make a play.

This type of training is both beneficial for strengthening the body and mind, as you must dial in high levels of concentration and discipline to maintain good form while exerting maximal effort. 

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Warm Up

5 minutes of Jump Rope
Change up your footwork variations every 0:30. Rest as needed.

Mobility

Upper Body Series

• Pass Throughs, 10x

Squat Therapy, 10 of each

• Assisted Depth Squats
• Bar Squats
• Wall Squats 
• OH Squats

​Dynamic Stretches, 6-10 of each

• Inch Worms
• Traveling Quad Stretch
• Knee Hug to Traction Lunge
• Figure Fours
• Frankensteins
• Cross-Over Frankensteins
• Folds to Frogs

Workout

Complete as many rounds of the two exercises as possible. If the second exercise is one that is relatively easy for you, increase the reps or weight. However, you should be able to move from one to the other fairly quickly with as few breaks as possible.

​5 minute AMRAP (As Many Rounds As Possible)
20 Double Unders
7 Push Ups

Rest 2:00

5 minute AMRAP 
50m Sprint
7 Push Press
​7 Bent Barbell Rows

​Rest 2:00

5 minute AMRAP
10 Cone Slide Touches
7 Animal Push Ups

​Rest 2:00

5 minute AMRAP
10 Box Jumps
14 Roll Outs

​​Rest 2:00

5 minute AMRAP
5 Toes To Bar
10 Jackknives ​

Recommended Stretches

Time Saver Stretching

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