This workout is similar to the Annie workout where there is a rep countdown. High Complete the following exercises in counting down sets with these reps – 20-18-16-14-12-10-8-6-4-2 Jumping Lunges Explosive Press-ups V-sit-ups Jumping Squats Medium 16-14-12-10-8-6-4-2 Jumping Lunges Press-ups Sit-ups Jumping Squats Light 12-10-8-6-4-2 Lunges Knees Press-ups Sit-ups Squats Progress 7/4/20 – This isContinue reading “WOD: Count Down”
Author Archives: Shen-Li
WOD: EMOM
EMOM is an acronym for Every Minute On the Minute. High 4 rounds of the following with 50 seconds on; 10 seconds rest. Burpees (Spartan style) Plank jacks Half sit-through (the link shows a full sit-through) Plank up-down (from elbows to push up position) Butt kicks High knees Explosive jumping squats Medium 3 rounds ofContinue reading “WOD: EMOM”
WOD: Pull-Up Training
Now that I can finally do a push-up – a real one on my feet – it’s time to work on another goal of mine – the pull-up. Currently, I am still using a resistance band to help me practice them but I’d like to be able to do a proper pull-up without assistance. TheContinue reading “WOD: Pull-Up Training”
WOD: Cindy
Cindy is an AMRAP (as many reps as possible) for 20 minutes repeating the following sets: 5 Pull-ups 10 Press-ups 15 Squats If you don’t have a pull-up bar, do 10 Back extensions instead. High – AMRAP for 20 minutes Medium – AMRAP for 15 minutes Low – AMRAP for 12 minutes Progress I haven’tContinue reading “WOD: Cindy”
WOD: AMRAP 2
High 20 minutes of (in this order – double leg and arm movements in sequence are designed to generate more burn): 20 Tuck jumps 20 Squat hops front and back 10 Elevated pike push-ups; or 3 Wall walks 10 Elevated triceps dips (use a chair to keep your feet up) Finish with a 1 minuteContinue reading “WOD: AMRAP 2”
WOD: 10 to 1
For the 10-1 WOD, we complete the movements starting with 10 reps each, followed by 9 reps, then 8 reps, all the way down to 1 rep each. High 10-1: Explosive Press-ups Jumping Air squats – jumping jacks V-ups Burpees Sprinting Lunges (jumping) – mountain climbers Medium 8-1: Press-ups Air squats Sit-ups Burpees Lunges IfContinue reading “WOD: 10 to 1”
WOD: Cardio
For this cardio WOD, we had to complete three rounds of the following: High 21 Explosive squat jumps 2 Minutes high knees skipping (with a jump rope or shadow skipping) Medium 21 Tuck jumps 2 Minutes low knees skipping (with a jump rope or shadow skipping) Light 15 Squats 1 to 1.5 Minutes skipping (withContinue reading “WOD: Cardio”
WOD: Core
4 Rounds of the following workouts: High 45 seconds each movement: Up and down plank Plank Jump-ins Side planks both side (25 seconds each side) Mountain climbers – knees to opposite elbow Double leg lift Russian twist Medium 30 sec for each movement: Up and down plank Plank Jump-ins Side planks both side (20 secondsContinue reading “WOD: Core”
WOD: Annie
The Annie WOD comprises of two movements: Press-ups Squats To be done according to the following sets: High 50-40-30-20-10 So 50 press-ups, 50 squats, 40 press-ups, 40 squats, 30 press-ups, 30 squats, 20 press-ups, 20 squats, 10 press-ups, 10 squats. Medium 30-20-10 Light 20-10 Progress 8/4/20 – Since I can now complete one full push-upContinue reading “WOD: Annie”
WOD: Death By Burpees
Since MCO started, I’ve been looking for ways to motivated myself to stay active. One of the things I’ve done is join a WhatsApp workout group. The leader sets a WOD (workout of the day) the evening before and we do it the next time. If there is a record to note, we share itContinue reading “WOD: Death By Burpees”
