Personal Trainer & Functional Fitness in Bangkok
2-4 rounds
3 reps per side Turkish Get Up (weighed or unweighted),
5 per side golf ball pick ups (slow, 5+ seconds per rep),
1 crab bridge/table top 10-20s,
3 per side scorpion kicks,
For max Towel Rows
3-minutes of Jumping Jacks
Then:
2-4-6…
Towel Row each minute until you are unable to complete the required reps in the minute.
Finish with 3-minutes of Mountain Climbers.Scoring: Reps (higher is better)
4 rounds:
8 Squat Jumps,
8 Push Ups with Shoulder Tap,
2 Inch Worms,
2 Crab Bridge,
8-12 Hollow Rocks. Scoring: Not Scored
5 rounds: 60s Each Movement
Pike Push Up (drop to knees or place hands elevated if needed)
Towel Row (Focus on a slow negative, 2-3 seconds)
Feet Elevated Glute Bridge (Explosive open of the hips, slow negative)
1 min restScoring: Not Scored
2-4 rounds
2 min Jump Rope.
Then
5 reps of alternating downward dog and cobra,
5 reps per side bird dog,
5 per side spider man lunges with push up,
5 per side half-kneeling rainbow https://youtu.be/eHHyZ-e-H_A
Scoring: Not Scored
In 8 minutes:
2 min Jump Rope, then as many rounds as possible for the remaining time
12 Push-Ups with Shoulder Tap
12 Air Squats
24 Sit-Ups
1 Min Rest, then repeat the 8-minute cycle againScoring: Not Scored
7 Rounds
30s /30s
A. Burpee
B. Wall Sit
C. DB Clean & Press
D. Box Jump
E. Jump Rope
F. Left Side Plank
G. Right Side PlankScoring: Not Scored
2-4 rounds
5 per side lunge,
5 reps of superman hold with reach (bring elbows to sides and reach out as far as possible),
5 inch worms,
5 per side lunge pushing knee forward with heel on the ground,
5 per side single leg glute bridgeScoring: Not Scored
6 rounds for time:
12 Strict Burpees with a 180 degree jump at the top
200m Run or 10 round trip 20' Shuttle Run (no line touch)
Scaling Guide: 9 – 17 minutes, about 2:15 per round.
Coaching Tips:
A strict burpee means you should do a legit Push Up on the bottom and a Squat each time you stand up (not just hinge at the hips). To complete the ‘rep’ at the highest level, you must jump and spin 180 degrees in the air.
If you can’t do the Shuttle Run, substitute 10 sets of 20 ‘Toe Taps’
to a step, 6-8” stool, or foam roller.Scoring: Not Scored
– 5 sets of
Rest as needed
Every 3:00 x 6 Rounds:
15/12 Calorie Row/Bike or 200m Run
30 Double Unders
3 Power Snatches
Build in Power Snatch WeightScoring: Not Scored
21-15-9:
Power Cleans
Box Jump Overs
Front Squats
Toes to BarScoring: Not Scored
* We'll complete familiar movements with some odd objects in today's conditioning piece
* We expect this workout to take around 12-15 minutes to complete
## DUMBBELL MOVEMENTS
* Let's choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh
* For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet
* **Power Clean Movement Demo:** [Video](https://youtu.be/FDqgIbuTxHE)
## BOX JUMP OVERS
* Since these are box jump overs, you do not have to stand to full extension on top of the box
## TOES TO BAR
* Choose a toes to bar variation that you are capable of completing 21+ reps unbroken when fresh
* Modifications include reducing reps or choose a sub from the list further down the page
## DAILY VIDEO
[Click Here](https://youtu.be/XTIL81llGvg)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Box Step-ups (Low Box) [Video](https://youtu.be/-a7dxXLXw_4)
Front Plank
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Lateral Box Step-ups (Low Box) [Video](https://youtu.be/Pg4Pv6uImRY)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Box Step-ups (Higher Box)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Air Squats
Lateral Box Step-ups (Low Box)
Sit-ups
## Dumbbell Warmup
### 20 Seconds Each:
Goblet Squat [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
Single Arm Dumbbell Strict Press (Right)
Goblet Squat [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
Single Arm Dumbbell Strict Press (Left)
Goblet Squat [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)
*Performed With 1 Light Dumbbell*
# MOBILITY (12:00 – 15:00)
## Dumbbell Ankle Stretch on Box: 45 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)
## Child's Pose on Box: 45 Seconds
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)
# TEACHING (15:00 – 25:00)
## BOX JUMP OVERS
### Work Your Way Up
The box jump over is a leg and hip driven movement. When we're performing this movement, let's make sure to open the hips hard before pulling the knees up. If we just pull the knees up without opening the hips all the way, we lose out on some height and power. With a low box, we'll work on jumping progressively higher. The goal is to start with normal jumps and end by eventually landing with the legs as locked out as possible.
***See the Daily Video for a Visual.***
### Movement Prep
15 Seconds Hops in Place
5 Low Box Jumps (Getting Progressively Higher)
5 Workout Height Box Jump Overs
## TOES TO BAR
### Work Your Way Up
Bring the feet progressively higher to work on rhythm. Gradually working the feet up towards the bar can help athletes maintain a good rhythm in their toes to bar. We'll start with a small kip and feet low, eventually working up to the max height where athletes are still able to keep a rhythm. ***See the Daily Video for a Visual.***
### Movement Prep
10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
10 Toes Up (Gradually Increasing Height)
### Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Waist, Chest, or Elbows
## DOUBLE DUMBBELL FRONT SQUATS
### Elbows
The double dumbbell front squat is challenging variation of the barbell front squat. Just like on the barbell, driving the elbows up throughout the movement will be important. With the added difficulty of holding dumbbells, getting the back head of the dumbbell further back on the body will make it easier to keep the elbows up, as this balances out the weight over the center of the body.
### Movement Prep
*With Lighter Weights:*
5 Pausing Front Squats (3s in Bottom)
5 Front Squats
## DOUBLE DUMBBELL POWER CLEANS
### Elbows
Athletes have the tendency to bend the arms early on the dumbbells more commonly than they do on the barbell. Let's focus in on keeping the elbows locked until we jump with the legs. We'll practice with some dumbbell jump shrugs with straight arms before layering in the full power clean.
### Movement Prep
*With Lighter Weights:*
5 Deadlifts
5 Jump Shrugs (Straight Arms)
5 Power Cleans
# PRACTICE ROUND (25:00 – 35:00)
## 1 Round
*With Lighter Weights:*
5 Double Dumbell Power Cleans
5 Box Jump Overs
5 Double Dumbbell Front Squats
5 Toes to Bar
## 1 Round
*With Workout Weights:*
3 Double Dumbell Power Cleans
3 Box Jump Overs
3 Double Dumbbell Front Squats
3 Toes to Bar
# STRATEGY + WOD (35:00 – 60:00)
## DUMBBELL MOVEMENTS
* The dumbbell movements will likely feel pretty good the first round, but let's aim to approach the round of 21's in a way that allows you to crush the round of 15's
* Decide beforehand how you want to break-up the round of 15 and let that fuel your decision on how to attack the round of 21's
* **For Example:** If you want to get the round of 15 done in 2 sets, it may be helpful to complete the round of 21 in 2-3 sets
* Especially with the odd nature of the dumbbells, break up these movements *before* you have to grind out reps in the first two rounds
* Consider the following break-up options for each round
* **Set of 21**
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7 or 8-7-6
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
* **Set of 15**
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5 or 6-5-4
* **4 Sets:** 4-4-3-3
* **5 Sets:** 3-3-3-3-3
* **Set of 9**
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3 or 4-3-2
* **4 Sets:** 3-2-2-2
## BOX JUMP OVERS
* This movement is the only station where we aren't holding onto anything
* Move at a steady, robotic pace through each round of box jump overs
* Lets pace these out to allow for a fast final set of 9
## TOES TO BAR
* The dumbbell movements will challenge our grip and midline, which we'll need for the toes to bar
* While we *could* try to hold of for big sets, it may be best to chip away at smaller chunks
* Consider the following break-up options for each set
* **Set of 21**
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7 or 8-7-6
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
* **Set of 15**
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5 or 6-5-4
* **4 Sets:** 4-4-3-3
* **5 Sets:** 3-3-3-3-3
* **Set of 9**
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3 or 4-3-2
* **4 Sets:** 3-2-2-2
3 Rounds:
15 Push-ups
30m Walking Lunge
30 AbMat Sit-ups
30m Farmers Carry (50's/35's)Scoring: Not Scored
In teams of 3:
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie RowScoring: Not Scored
## 1 Round
4 Calorie Row / Bike
4 Burpee Box Jumps
4 Shuttle RunsScoring: Not Scored
5 Rounds:
AMRAP 4:
21/15 Calorie Row / Bike
15 Burpee Box Jumps (24/20)
Max 15 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes BetweenScoring: Not Scored
* "4-Wheel Drive" is a repeat workout last completed on 3.5.19
* In this high intensity interval piece, you'll work for 4 minutes and then rest for 4 minutes
* With a lot of rest built in, we're looking to bring the heat when it's time to work
* Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 30:00
* Once you finish the bike and burpee box jumps, you'll complete as many 10 meter shuttle runs as you can in the time remaining
* Record total shuttle runs for each round, as your score is lowest number of the 5 rounds
## BURPEE BOX JUMPS
* You can jump or step out of the burpee, but must jump up to the box
* Make sure to stand to full extension on top of the box before jumping or stepping back down
## 10 METER SHUTTLE RUNS
* Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone
* We want at least 1 minute for the shuttle runs, so reduce the volume or cap the bike and burpee box jumps at 3 minutes for each round
## ASSAULT BIKE
* See further down the page for Assault Bike subs
## DAILY VIDEO
[Click Here](https://youtu.be/OmvThRdv774)
# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)
## 60 Seconds
Easy Shuttle Runs
Lateral Box Step Overs
## 40 Seconds
Moderate Shuttle Runs
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
## 30 Seconds
Faster Shuttle Runs
Box Facing Step-ups
# TEACHING (8:00 – 15:00)
## SHUTTLE RUNS
### Efficient Path
On all of our movements today, let's aim to take the most efficient path possible. On the shuttle runs, this means keeping our turns tight and fast. When we take a loopy route, we end up running a further distance in the long run. If we average 20 shuttle runs per round and move just 1 extra meter per shuttle, we've run an additional 100 meters that doesn't count towards our score. Imagine a straight line on the floor that you have to follow for the whole workout.
### Movement Prep
6-10 Shuttle Runs
### Movement Subs
* Max Calorie Row or Ski
* Max Distance Air Runner or Trueform
## BIKE
### Efficient Path
Efficiency on the bike means keeping all our body parts between the pedals. When the knees, elbows, shoulders, or head move outside the width of the pedals, we're unable to drive as effectively with the upper or lower body. Imagine walls on either side of the pedals that you have to operate within.
### Movement Prep
20 Seconds Fast Bike
### Movement Subs
* Equal Calorie Bike Erg, Echo Bike, or Row
* 30/21 Calorie Schwinn Bike
## BURPEE BOX JUMPS
### Efficient Path
Efficiency on the burpee box jumps is as simple as taking the least number of steps needed to complete the movement. We can do this in a few ways:
1. Burpee with the head close to the box
2. Jump with the feet close to the box
3. Step far enough off the box to re-establish a good head position
***See the Daily Video for a Visual of the Burpee Box Jump***
### Movement Prep
5 Burpees
5 Box Jumps (Lower Height)
5 Burpee Box Jumps (Workout Height)
# PRACTICE ROUND (15:00 – 20:00)
## 1 Round
4 Calorie Assault Bike
4 Burpee Box Jumps
4 Shuttle Runs
# STRATEGY + WOD (20:00 – 60:00)
## GENERAL
* With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity
* The goal is to stay within a 2-3 shuttle run range for each round
* Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
* Here are examples of two hypothetical scoring situations:
* **Athlete 1:** 20-18-16-14-12
* **Athlete 2:** 17-16-16-15-16
* Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
* Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15
* While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
* Aim for the consistency and intensity of athlete 2 over the unsustainability of athlelte 1
Build to a heavy set of 3 in 15 minutes
## 1 Round
*With Workout Weight:*
5 Overhead Squats
4 Sumo Deadlift High Pulls
3 Chest to Bar Pull-ups Scoring: Not Scored
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-upsScoring: Not Scored
* While the reps are relatively small and the bar is relatively light, quick breaks throughout these three movements can help athletes move for most of the 10 minutes
* All three movements have big ranges of motion, which have the potential to really 'gas' athletes
* Completing these stations somewhere between 2-3 sets will likely be the most consistent option throughout
## OVERHEAD SQUATS
* If there is one movement we can try to break up the least, it's the overhead squats
* Breaking the overhead squats more than once means quite a bit of rest and extra snatches that don't count towards the score
* Think about completing these in 1-2 sets if possible:
* **1 Set:** 15
* **2 Sets:** 8-7
## SUMO DEADLIFT HIGH PULLS
* The sumo deadlift high pulls are easier to break than the overhead squats, since they come back down to the floor regardless
* 2-3 quick sets here is ideal:
* **2 Sets:** 6-6 or 7-5
* **3 Sets:** 4-4-4 or 5-4-3
## CHEST TO BAR PULL-UPS
* It is better to break the sumo deadlift high pulls and chest to bar pull-ups more in order to work through larger sets of overhead squats
* Just like the barbell movement before, let's think about 2-3 quick sets here:
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3