WOD #122 "Train Insane"

Sometimes the most effective workouts are the ones that look the least complicated. Today's workout combines jump rope, pushups and squats, with appropriate progressions or modifications to match where your skill level is at. 

Warm Up

2 Rounds
1:00 Jump Rope
​5 Waves
6 Spring Lunges
7 Good Mornings

Mobility

Squat Therapy [10 of each]

• Assisted Depth Squats
• Bar Squats
• Weight Assisted Squats
• Overhead Squats

Dynamic Stretching

• 6 Traveling Quad Stretch
• 6 Knee Hugs to Traction Lunges
• 6 Figure Fours

Strength

Back Squat [10, 9, 8, 7, 6]
As reps get lower, increase the weight slightly. Rest about 1:00-2:00 between rounds.

Trainer Notes:

1. Modification: Goblet Squats using a heavy Kettlebell or Dumbbell.
2. Make sure the Squat Rack is adjusted to your height, the barbell should come across about the height of your collarbones.
3. Get under the bar equally with both legs, or in a lunge, to lift it out of the rack, take one or two steps back.
4. Use the same principles that you worked on in the Squat Therapy (knees out, chest up, weight on your heels, neutral spine) as you squat.

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Workout

3 Rounds
2:00 Jump Rope
1:00 Incline Push Ups
50 - Push Up reps of Air Squats

Trainer Notes:

1. 50 - Push Up reps means subtract the number of push ups you get in the 1:00 from 50, and the remaining number is how many Air Squats you have for that round. 
2. Work through the 3 rounds as quickly as you can, but stay slow and steady on the push ups, 1:00 will seem like a long time. This is meant to get your heart rate up!

Progressions:

1. Jump Rope ➢ 100 Double Unders
2. Incline Push Ups ➢ Chest to Floor Push Ups
3. Air Squats ➢ Dumbbell Front Squats
   

Recommended Stretches

Yoga Series

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