WOD - www.allandnieva.me

“You can have results or excuses. You can’t have both.”

If you haven’t tried my ‘Hotel WOD’, here it is! I’m on the road quite a bit, and when I get to my hotel and see that their ‘fitness center’ only has a half-dead treadmill, I fall back on this standby WOD.

This WOD is as intense as you make it.  I do the first 50 air squats slow and deliberately, focusing on my breathing and form, then speed up the pace on the last 50 reps.

After a short stretch out, I hit the exercises.  No rest for me, but I advise you take rests or breaks as you need them.  Just focus and go through each exercise and each rep, without stopping, until it’s done!

WOD 10-29-14

Warm up: 100 air squats

Main Set rep schedule 21-15-9

  • Pushups (make them plyometric for more of a challenge – ie. ‘clapping’ pushups)
  • Burpees
  • Standing knee to chest jumps
  • Pullups (when available)

Always cool down by stretching out and hydrating.

That’s it!  It doesn’t look like much, but if you get this done inside of 10 minutes (especially with the pullups), you’ll definitely feel it.

Don’t hate it ’till you try it!  =D

See you on Friday!

allan

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