WOD #162 "Embrace the Pain"

A hard workout will induce pain, that is an inevitable truth. But, it is your mind that creates the illusion of suffering. It's amazing how the ability to process and deal with that during a workout can translate to other areas of life.

I heard this expression from an amazing couple I train, who also happen to be ultra marathon runners. It takes a special type of mind to endure consecutive miles of pain as athletes in their sport do, and it has been very interesting to get to know them on a personal level.

​The quote below is thanks to Nick, who heard it years ago from one of the best masters runners in the world, and is a great sentiment to take with us in daily living.

Today's workout is a combination of core and upper body to supplement a hard running day.

Warm Up

3 minute Row

Mobility

Upper Body Series

• 10 Airmans
• 10 Pass Overs
• 10 Rows, each side
• 5 Torso Circles, each side

5 Waves
0:30 Dip Down

Workout

10 Pull Ups
50 Butterfly Sit Ups
8 Pull Ups
40 Butterfly Sit Ups
6 Pull Ups
30 Butterfly Sit Ups
4 Pull Ups
20 Butterfly Sit Ups
2 Pull Ups
10 Butterfly Sit Ups

10 Dips
50 Jackknives
8 Dips
40 Jackknives
6 Dips
30 Jackknives
4 Dips
20 Jackknives
2 Dips
10 Jackknives

10 PoR Push Ups
50 Straight Arm Leg Lifts
8 PoR Push Ups
40 Straight Arm Leg Lifts
6 PoR Push Ups
30 Straight Arm Leg Lifts
4 PoR Push Ups
20 Straight Arm Leg Lifts
2 PoR Push Ups
10 Straight Arm Leg Lifts

Modifications

1. Pull Up 👉 Band Pull Ups 👉 Jumping Pull Ups
2. Dips 👉 Band Dips 👉 Jumping Dips
3. PoR Push Ups 👉 Knees Down Push Ups 👉 Incline Push Ups
4. Straight Arm Leg Lifts 👉 reduce range in which you lower feet to ground

Recommended Stretches

Yoga Series

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