Personal Trainer & Functional Fitness in Bangkok
Power Clean and Jerk
– 7 sets of 2-4 reps
Rest as needed
As Many Rounds and Reps as possible in 15 minutes:
– 6 Push Presses
– 5 Front Squats
– 4 Power Cleans
– Run 200 meters
3 sets, for quality, of:
A1. 6-8 Barbell Bench PressesA2. 16 Single Leg Crossbody Romanian DeadliftsA3. Prowler Push
8 Rounds for Time:
– 10 Bent-Over Barbell Rows
– 10 Push-Ups
– 10 AbMat Sit-Ups
– Farmers Walk 30 meters
Broken Road
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Assault Bike / Rowing
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter RunScoring: Not Scored
Intervals/Endurance
Learn to find and keep medium to high sustainable pace.
Every 3 minute for 54 minutes (3 rounds):
Minutes 1 – 3
– Max Calories of Rowing
Minutes 4 – 6
– Rest for 3 minutes
Minutes 7 – 9
– 7 Front-Racked Barbell Reverse Lunges
– 7 Pull-Ups
Minutes 10 – 12
– Rest for 3 minutes
Minutes 13 – 15
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Minutes 16 – 18
– Rest for 3 minutes
3 sets, for quality, of:
A1. 12-15 Barbell Bench PressesA2. 24-30 Kettlebell Single Leg Romanian DeadliftsA3. Prowler Push 60 meters
As Many Rounds and Reps as possible in 12 minutes:
– 30 Dumbbell Snatches
– 30 Double-Unders
Power Snatch
– 7 sets of 2-4 reps
Rest as needed
Every 1 minute for 16 minutes (4 rounds):
Minute 1
– Max Hang Power Snatches
Minute 2
– Max Push-Ups
Minute 3
– Max Calories of Rowing
Minute 4
– Rest
4 sets, for quality, of:
A1. 12-15 Bent-Over Barbell RowsA2. 20-24 Dumbbell Box Step-Ups
8 Rounds for Time:
– 6 Push Presses
– 6 Front Squats
– 6 Pull-Ups
– Farmers Walk 30 meters
For Time:
– Run 400 meters
– 27 Wall Ball Shots
– 27 Box Jumps
– Run 400 meters
– 21 Wall Ball Shots
– 21 Box Jumps
– Run 400 meters
– 15 Wall Ball Shots
– 15 Box Jumps
– Run 400 meters
– 9 Wall Ball Shots
– 9 Box Jumps
– Run 400 meters
## GENERAL
* Repeat workout last completed on 4.5.18
* Looking for around a 18-24 minute effort
## WALLBALL
* Choose a wallball weight you can complete in 2-3 sets on the round of 27 and 21
## RUN
* If unable to run, complete one of the following:
* 500 Meter Row
* 20 Calorie Assault or Echo Bike
## DAILY VIDEO
[Click Here](https://youtu.be/b0LGmeSFla4)
# WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
## 30 Seconds
Active Samson
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Squats
## Medicine Ball Relay
Teams of 3:
3 Rounds For Time:
Bear Crawl Down with Ball
10 Slamballs
Lunge Back with Ball
*Each Partner Goes 3 Times
# MOBILITY (15:00 – 18:00)
## Front Rack Stretch on Box: 1 Minute
[Click Here](https://youtu.be/EZtvGgJfKkM)
## Pigeon Pose on Box: 1 Minute Each Side
[Click Here](https://www.youtube.com/watch?v=zKB6E1LXnWs)
# TEACHING (18:00 – 30:00)
## RUN
### Soft Landing
Our focus today on the runs is a soft, quick, and light landing. Especially since running is paired with box jumps and wallballs, a softer landing will help us be little more forgiving on our lower half. A soft landing reduces the impact on our joints and saves energy, which helps us run faster. There are several things we can think about to soften the blow
* Take more steps
* Shorten your stride
* Land on your mid-foot right underneath the hips
* Pull up, don’t push away
Athletes can pick the one that resonates the most with them. Reference the **daily video** for a demonstration of our running movement prep, which will help athlete practice a softer landing.
### Movement Prep
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls in Place
.
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls on Wall
.
100 Meter Run
## BOX JUMPS
### Jump & Landing
We stay on theme with the soft landing as we move to the box jumps. This station can be easier to know if we are landing softly, as the box operates like a giant speaker. If we jump hard and land hard, the impact is here quite loudly. Instead of jumping hard and landing hard, let’s focus on jumping hard and landing softly. Use the legs as shock absorbers. Aggressive on the jump, controlled on the landing.
### Movement Prep
10 Box Step-ups (Lower Height)
5 Box Jumps (Lower Height)
3 Box Jumps (Workout Height)
## WALLBALLS
### Jump & Landing
On the wallball, we can also think about an aggressive jump and controlled landing. The hard jump gets the ball where it needs to go by using mostly hips and legs. Absorbing the weight into the squat instead of crashing into the squat allows athletes to maintain a better position going into the next rep. Just one rep that is slightly off on accuracy can make the next few reps a lot more difficult.
### Movement Prep
5 Front Squats
5 Push Press
.
5 Max Height Push Press Throws (Dip & Drive, No Squat)
.
5 Wallballs
# PRACTICE ROUND (30:00 – 35:00)
## 1 Round
100 Meter Run
9 Wallballs
9 Box Jumps
# STRATEGY + WOD (35:00 – 60:00)
## WALLBALLS
* Looking to complete these in 1-3 quick sets
* **Set of 27**: 27, 15-12. 9-9-9
* **Set of 21**: 21, 12-9, 7-7-7
* **Set of 15**: 15, 8-7, 5-5-5
* **Set of 9**: 9, 5-4, 3-3-3
## BOX JUMPS
* Challenge yourself on the box jumps today
* There isn’t a huge difference between fast and slow cycling wallballs, but there is a big difference in fast and slow box jumps
* For example, just the difference between 3 seconds a jump vs. 5 seconds a jump over 72 reps is 2.5 minutes slower
* This doesn’t mean you have to rebound, just shoot for a quicker cycle time than usual
## RUN
* Adjust run pace to go big and fast on the inside movements
4 sets, for quality, of:
A1. 4-6 Bent-Over Barbell RowsA2. 12-16 Dumbbell Box Step-Ups
Every 1 minute for 20 minutes (5 rounds):
Minute 1
– Max Push Presses
Minute 2
– Max Lying Leg Raises
Minute 3
– Max Calories of Rowing
Minute 4
– Rest
Power Clean and Jerk
– 7 sets of 3-5 reps
Rest as needed
As Many Rounds and Reps as possible in 15 minutes:
– 30 Dumbbell Snatches
– 12 V-Ups
– Farmers Walk 60 meters