Core stability and grip destroyer
So I workout from home out of my garage gym. Most months out of the year I try to follow some sort of progression program that will help towards my goals but once hunting season comes in my schedule is too varied for any real program to work. During this time I like to bounce around between wod's posted on forums or by athletes, crossfit.com and every once a while I come up with a decent one on my own.
Today I programmed my own out of boredom. The talk around the workout water cooler as of late has been around unilateral/core stability and that's where I took it.
FT:
200m KB farmers carry (55lb kb Right hand, 35lb kb Left hand, 100m then switch)
5- Strict pullups
10- Kb Deadlifts (55lb kb Right, 35lb kb Left, 5 reps then switch)
20- Box step ups, 55lb KB (10 right foot, 10 left foot, alternating KB accordingly)
200m KB farmers carry (55lb kb Right, 35lb kb Left, 100m then switch)
5- Strict pullups
10- Kb Deadlifts (55lb kb Right, 35lb kb Left, 5 reps then switch)
30- Single arm Russian Kb swings, 55lbs KB (15 right, 15 left)
200m KB farmers carry (55lb kb Right, 35lb kb Left, 100m then switch)
5- Strict pullups
10- Kb Deadlifts (55lb kb Right, 35lb kb Left, 5 reps then switch)
40- KB Goblet Squats, 55lb KB
TIME- 21:06
I was pretty strict on myself during the workout. No repped myself several times, especially during the KB dead lifts. If a KB touched the ground before the other, I considered it a no rep because I was obviously letting my form break down.
Also managed to forget my own rep scheme first round in when I bypassed the Deadlifts. I realized it 10 reps into the box step ups and made myself start back over after I did the deadlifts.
If I had to go back and re-write it, I would change the 40 KB Goblet squats to 40 front rack KB squats, using both the 35lb and 55lbs KB's, rotating sides at the 20 rep mark, only to follow with the lateral stability theme.
If you're bored, give it a shot. Let me know what you think. Some of you cooler kids might be able to handle the 70lbs and 55lbs KB. The faint of heart my consider a 20lbs and 35lb KB.
"This is My commandment, that you love one another as I have loved you." John 15:12
"Strive for peace with everyone, and for the holiness without which no one will see the Lord." Hebrews 12:14
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