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Wednesday’s Wicked Workout! – 22 July 2015

Source: http://www.mainportcrossfit.com/wod-16082014/ 


I hope you don’t hate me too much for last week’s 1000 repper…

This week, we’re also shooting for a pre-defined number, but luckily the number is very far south of 1000, but I don’t know that the workout is necessarily easier.

I don’t believe in easy workouts. As the saying in the SEALs goes, “The only easy day, was yesterday..”

Today’s workout shouldn’t take longer than 30 minutes or so if you’re in good shape – maybe a little longer if you’re not in such good shape.

But don’t let the time concern you, just note down how long the workout takes and then when I send it again at some point in the future, try and beat your time.

The workout is broken into 2 parts:

Part 1:

Set the timer for 10 minutes.

For these 10 minutes, choose a skill that you need to work on, for example, handstands, pistol squats, pull-ups, push-ups whatever. It can be any exercise that you’re not yet particularly proficient with.

Spend these 10 minutes working on it.

For example, if you’re trying to master the handstand (as I am,) spend some time working on it. If you’re working on cracking your first pull-up spend some time working on negative and assisted pull-ups, or doing partial reps.

Your aim is to work hard during the 10 minutes, but you’re not yet trying to go to exhaustion, it should be more focused on technique and trying to get the exercise correct.

When the timer goes off after 10 minutes, you’re ready to move on to Part 2.

Part 2:

This is the part where you’ll be working hard. Our aim now is to jack up your metabolism and burn fat.

For time:

100 Burpees and 100 Mountain Climbers.

You can do them however you like, break them up into sets of 10, or if you’re a real bad-ass just do them consecutively 😉

What works for me is usually to get in a big chunk of burpees in the beginning (25-35) and then I continue cranking out sets of 10-15 until I can get to 100.

I try and do the same with the Mountain climbers, usually once I’m done with the burpees.

Do them however you like, but the main thing is to try and do them as quickly as possible, push yourself hard and don’t give up!

Note down your time, because when this workout comes your way again, you’ll want to try and beat your time.

Enjoy and let me know how you get on in the comments below.


PS: Don’t forget to join the Lean and Muscular community to receive more butt-kicking workouts every Wednesday. Just for signing up, I’ll give you my 4-week PRISON WORKOUT TRAINING PROGRAM. Sign up here 


 

Article by: Bryan Hamann.

Bryan is a personal trainer, certified bootcamp instructor, Ironman Triathlete and author of THE PRISON WORKOUT.

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