WOD#128 "It's Friday"

8/31/2018

This workout looks more daunting than it actually is! It can be broken down as four rounds of a run, upper or lower body movement, and core movement.

If you are just getting back into the swing of things, definitely pace yourself on this workout. If you feel confident with your cardiovascular and muscular endurance, power through it.

There are progressions for every movement to really increase the difficulty of the workout. Mix and match to fit your abilities.

WARM UP

400m Jog

10 Air Squats
10 Light Kettlebell Swings
10 Light Kettlebell Deadlift

MOBILITY

Dynamic Stretching

Hollow Hold, 0:20
Traveling Quad Stretch
Knee Hugs to Traction Lunge
Hip Tips
Supermans
Extensions
Hollow Hold, 0:20

Upper-Body Specific

Pass Overs
Circles
Tricep Stretch

WOD

Start a timer before your first run, and then post your time in the comments!

400m Run (.25 on the Treadmill)
25 PoR Push Ups
25 Kettlebell In + Outs

400m Run
25 Jumping (or) Bench Dips
25 Knee Raises

400m Run
25 Swiss Ball Hamstring Curls
25 Roll Outs

400m Run
25 Split Lunges
25 Glute Bridges

Time: ________

This exercise description, amongst many others, can be found in the Family section!

Progressions:

Pike Push Ups
Knees to Elbows
Strict or Band Dips
Knees to Elbows
Deadlifts
Jack-Knives
Split Lunges + weight
Single Leg Glute Bridges

Recommended Stretches

Time Saver Stretches

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8 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

Jessica Kavitz

1/12/2018 01:22:25 pm

20min-ish! Upstairs track-downstairs weight-room! 👊🏻

Alison Horn

1/14/2018 11:55:29 am

💪🏼 18ish minutes. Swapped out rowing for running due to 40+ mph winds today! This post-partum core is feeling the work! 🙌🏻

1/17/2018 02:25:40 am

This took right at 20 minutes. Running is not my best skill! Had to take a couple of breaks to catch my breath.

Make Yourself

1/17/2018 07:39:31 am

Great job, NS! I dislike running as well, hence why many of the workouts posted on site incorporate running with other things, you get the benefits without the foot over foot monotony. Keep up the good work!!

Tara Woods

1/18/2018 05:23:28 pm

Ok so running we little harder den expected never ran outside on snow and slush b4 so was kinda slow progress...Bench dips still on da hard side feels them muscles tho...and push ups are gettin easier 👌🏽👌🏽😍😇😆round two done I’m starting get the hang of it

1/18/2018 05:25:42 pm

Forgot to addd in my post ....Sorry forgot to telll my time 38 min :/ isn’t very good timing tho winter weather slowing me down

Becs

1/18/2018 05:40:12 pm

Didn’t time it...modified, learned new things and DONE!

Alex

1/18/2018 09:28:19 pm

Coming in with a glacial pace of 26:10. That 3rd round was rough - apparently the hammies need a lot of work! The runs felt pretty good though, so that's a win!