WOD @allandnieva.me

Aaaand… I’m back! =D

I was going to run the Tough Mudder again in Toronto this next weekend, as I was originally scheduled to fly out in eastern Canada. But… my scheduled changed and I won’t be anywhere near there… 😦

That’s ok – with race season about to start up again, I’ve got plenty of training to do and a TM right now would probably muck it up, so I guess it’s for the best.

At any rate, I’m on the road in Pittsburgh, PA and have an early start. I just got done with the WOD, and I love it. I hope you love it too! It’s tough, but scalable – here’s how to break it down if you can’t get my same rep numbers:

The pullups are 20, 15, 12, 10, 10. If can only do half, then do 10, 8, 6, 5, 5. If you can only do a quarter, then do 5, 4, 3, 2, 2. To help you out even further, do jumping pullups if it’ll help, but don’t skimp on the numbers if you can do more. It’s not supposed to be easy – it’s supposed to be challenging…

BUT… keep the pushups at 20. If you can’t do straight floor pushups, do inclined pushups – keep your feet on the ground and place your hands on an elevated surface, like a bench, or even a wall.

I’m giving you these options, based on feedback from everyone. I realize everyone has to start somewhere, so cut down the reps as I explained here and just go for it!

Here we go!

WOD 8-10-15

Warm up:

  • Treadmill or light jog for 5-10 minutes
  • Begin a warm up stretch once you’re warm, then
  • up to 100 air squats, or as many as you can do in 5 minutes, whichever comes first.

Main set:

  • 20 pullups, then 20 pushups
  • 15 pullups, then 20 pushups
  • 12 pullups, then 20 pushups
  • 10 pullups, then 20 pushups
  • 10 pullups, then 20 pushups

You’ll need three sets of dumbbells, at least 10lbs apart. My last one was 15lbs.

  • up to 14 reps, alternating/side, then 20 pushups
  • lower the weight, up to 14 reps/side, then 20 pushups
  • then burn out on the lowest weight.

Finish off with 2 sets of hanging leg raises to failure. Hanging like that at the end actually helps to stretch out your entire back, work your core, and completely finish off your forearms and grip strength – it’s three in one!

That’s it! Short, sweet, and intense.

Remember, if you go full out each time, especially if you’re starting out, you’ll be more sore than you want to be and it will deter you from doing another intense WOD in a couple days. Keeping it short and intense will give you the results you need, without overwhelming your body and mind. This will keep you ready for the next training session on Wednesday.

Cool down with another 5-10 minutes on the treadmill or a light jog, followed by a good stretch out.

Tomorrow morning (Tuesday), head out for a run (or jog or walk), and I’ll see you on Wednesday!

We got this…


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