Go

“If there is no struggle, there is no progress.” -Frederick Douglass

At the end of the week, it sometimes gets tough to just get up and punch through my WOD. Some weeks just seem longer than necessary and by the time you get to Friday, you just want it to be over.

I get it.

But here’s the thing… I’m training for race season. I either want to succeed or I don’t. It really is as simple as that… So I just open my eyes, throw off the covers, fall out of the bed, plank for a minute, roll over, then start doing crunches until I’m awake enough to get up, put on some clothes, then get going…

One step at a time.

It isn’t so easy if you think about all you ‘want’ to do during your workout, but if you break it down to just one bit at a time, you can digest it easier. If a lazy ass, like me, can do it, so you can you.

Let’s do this!

WOD 8-21-15

Warm up:

  • 5-10 minute walk/light jog with occasional walking lunges, followed by a stretch once you’re warm.

Main set:

Super set 1 (*do ‘jumping pullups’ if you can’t do this many pullups, but don’t change the number of reps)

  • 20 pullups, 10 knee-to-chest jumps, 20 plyo-pushups, 1 minute plank
  • 15 pullups, 7 air squats, 15 plyo-pushups, 1 minute plank
  • 10 pullups, 5 air squats, 10 plyo-pushups, 1 minute plank

Super set 2

  • 20 walking lunges/per leg, 5 burpees, light jog bag to starting point
    • complete 3-5 sets

Set 3

  • Hanging knee raises – 2 sets to failure
    • For more of a challenge, do leg raises and get an extra set in, even if it’s just 2 or 3 reps.

Cool down with another 5-10 minute walk/stretch and get hydrated!

That’s it!

This weekend, get in a long run or some different physical activity for a few hours. I’ll be doing my usual ‘morning summit’ up Camelback with friends. I hope you have a great weekend!

allan

 

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