WOD#129 "Resolute"

New Year's resolutions are an interesting concept, because most of us forgot about ours a long, long time ago. It is great to have long term goals in mind, but one of the best ways to actually achieve a large goal is by focusing on process goals instead of outcome goals.

Scale things down to specific goals for each week, or even for each day. By doing so we shift any pressure or anxiety that stems from the greater picture and we can channel it into the smaller, actionable steps. 

Warm Up

Progressive Cardio, 5 minutes
Pick whatever form of cardio you want (rowing, running, biking, jump rope) and start at a very easy pace, slowly increasing your speed, resistance, or incline every 0:30 for a total of 5 minutes. 

mobility

Squat Therapy

• Assisted Depth Squats, 10x
• Bar Squats, 10x
• Wall Squats, 10x
• Overhead Squats, 10x

Upper-Body Series

• Airmans, 10x
• Pass Overs, 10x
• Rows, 5x each side
• Circles, 5x each side
• Dip Down, hold 0:30

Strength

Superset the Front Squats with the Pull Ups, meaning alternate between the two. It will read 10 Front Squats, max Pull Ups, 7 Front Squats, max Pull Ups, and so on. Allow as much rest time as needed. 

Front Squats [10, 7, 7, 7]
​
Pull Ups [max, max, max]

Workout

​20 Minutes, As Many Rounds As Possible
1:30 Jump Rope
15 Air Squats
10 Push Ups
​5 Cripplers

Post total rounds to comments.

Trainer's Notes

1. Pace the first few rounds. It's easy to go out hard and then lose steam. If anything, try to save energy in order to push the pace of the last 5 minutes. 
2. Be efficient on the jump rope. Working at a reserved pace in order to minimize mistakes is better than working at a fast pace and messing up often. 

Recommended Stretches

Time Saver Stretches

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