Workout of the Day "Sacrifice"

WOD#126 "Sacrifice"

8/24/2018

To do great things we must sacrifice. But, the reality is, not everyone is willing, and that's why not everyone is great.

Trainer's Notes

The focus of this workout is to strengthen your core, improve aerobic capacity, and practice basic movement mechanics.
You can find all the exercises, including the cool down stretches in the Exercise Library. Walking lunges are the only movement without a picture and description on site. Knee Raises are found in the Core section.
The first few rounds will feel like a walk in the park, but as the reps increase, so will the difficulty. Try to maintain a slow and steady pace!

Warm Up

Progressive Cardio – 3 minutes (minimum)
Start at a slow pace on your preferred cardio machine (treadmill, bike, rower, etc.) and increase the speed or resistance every 30 seconds.

Mobility

Upper Body Specific

Airmans (8x)
Dowling Rod Series (10x)
- Pass Overs
- Rows
- Circles

Pre-Workout Multi Joint Stretches

Waves (4x)
Traction Lunge (4 per side)
Lateral Lunges (4 per side)
Figure Fours (4 per side)
Extensions (4 per side)

Workout

Ascending 20 minute AMRAP
Perform the following circuit as many times as you can in 20 minutes. For round 1, perform 2 reps of each exercise; for round 2, perform 4; for round 3, perform 6, and so on until the 20 minutes are up.

2, 4, 6, 8…

Goblet Squats @ 15/25lb. Kettlebell
Walking Lunges @ 15lb. Kettlebells (holding at your side)
PoR Push Ups @ Kettlebell (flip it on it's side)
Jumping Dips (or) Bench Dips [specify in comments]
Kettlebell Deadlift @ 45/60lb.
Knee Raises

Rounds = Post to comments

Progressions

Recommended Stretches

Major Muscle Groups

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12 Comments

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Your trainer:

Certified Strength & Conditioning Specialist

Bachelor's of Science in Health & Physical Education

Certified Personal Trainer

Former Collegiate Assistant Basketball Coach

Former Professional Basketball Player

Jasmine

1/5/2018 10:05:30 pm

Made it to 12 sets in 20 minutes! Kill it like a boss! Definitely a good workout and you have to pace yourself!

Jess Kavitz

1/6/2018 05:14:21 pm

Time ran out during my 18 push-ups! But I forgot my deadlifts a few rounds 😜 definitely bench dips!

Alison Horn

1/7/2018 11:18:27 am

First workout for this new Mama since having baby 11 weeks ago! I modified and did everything with just body weight! Good intro to getting back into things! Made it 9 rounds plus squats!

Callan

1/8/2018 07:58:43 pm

Just finished 12 sets seconds before the 20min timer rang! Excited to do more!

Alex Lawson

1/8/2018 09:38:41 pm

12 Rounds + 14 Goblet Squats
65# Deadlift (bar)
Band dips
R+L=1 on lunges

My booty is feeling it today!

Jesse Meyers

1/9/2018 09:34:09 am

Working through this one gently. I had mouth surgery this morning. Walking on treadmill, squats at a Barre, so I don't fall over. Good luck everyone!

Make Yourself

1/9/2018 12:42:07 pm

Wow! Good for you for getting to the gym regardless! *applauds*

Tara Woods

1/12/2018 09:00:24 am

** not sure if I’m too late for posting ** didn’t understand and if I didn’t get put into the challenge I still ended up getting motivated by the group and site thank you *** only got 6 rounds i did...my hardest workout part was the bench dips ...I struggled a lot with that ..beside that everything was awsome ..the sweat is pouring down my face ...and it slowed me down not sure of the workouts and googling them and unsure of how they are..but I did it thank you 😍👌🏽

1/12/2018 10:17:45 am

Great work, Tara!! You started just in time, and excited to have you on board!

Becs

1/12/2018 09:51:43 am

Knocked this out Wed! New challenge to get out of rut in 2018!! Modified, but done!

Alison

8/27/2018 06:34:14 pm

I knew this felt familiar!! Completed today while baby slept! Completed 16 plus 18 squats and 7 walking lunges when the timer ran out. Used a 15# KB for weight.

Alysa

8/27/2018 08:27:34 pm

Oh my gosh, Alison that is a HUGE improvement!!! Glad you were able to revisit and SMASH this workout!