Discover more from Athletic Aging
Asymmetric training for bone health, strength and flexibility
Its the muscles you can't see that carry the day
Team! Here's another great workout to do outside in the summer weather and requires minimal equipment to make for an easy travel workout. Enjoy! -Carla
This workout is another gem from the CrossFit training archives. Workout 230610 incorporates a high-skill movement (the double under jump rope) with a walking lunge holding a single dumbbell overhead. If double-unders are not available to you, don’t worry - there are scales for all fitness levels and limitations!
This workout is particularly good for perimenopausal and menopausal women because bone health is targeted with plyometrics (jump rope), core and shoulder stability, balance, and flexibility are challenged with the overhead walking lunge, and, finally, the weighted lunge promotes muscle strength and stamina.
AMRAP 5 (As many rounds as possible in 5 minutes)
20 single-under jump rope (or simulated jump rope) -for a low impact option: 20 high-knee march in place (R+L = 1 rep)
20 alternating lunge in place (left + right = 2 reps)
Once you have finished the 5-minute AMRAP, follow along with this anterior pelvic tilt stretch sequence from Train FTW. This is important! This sequence will help warm up the flexibility required for the overhead walking lunge.
Pre-workout stretch (follow along - 7 minutes): Anterior pelvic tilt sequence
Take 5-10 minutes to test out your weights and select your options for the workout. Choose a weight that allows you to do the lunges unbroken while maintaining good form.
Substitutions for double unders: Single unders, simulated jump rope, or 1 minute of lateral steps over a line or use of an agility ladder with quick feet as a low impact option if jumping is not available to you.
Single arm overhead lunge options: Use no weight with arm extended straight overhead, for weight lighter than a dumbell, hold an object such as a shoe, can of beans or other small object overhead.
TIP! Be mindful of the body position achieved in the anterior pelvic tilt sequence. Engaging these same muscles in the overhead lunge will lend great stability, core engagement and will protect your lower back.
Part 1 - 7-minute Core Activation - Follow along from Train FTW
Part 2 - AMRAP 15 (As many rounds as possible in 15 minutes)
50 double-unders (75 single unders or simulated jump rope, or 1 minute agility ladder work)
25-ft walking overhead lunge, right arm (or 10 alternating lunges in place)
25-ft walking overhead lunge, left arm
Finish up today’s workout with a 15-minute yoga stretch sequence to release the hips and hamstrings and return your energy systems to baseline.
Yoga to release the hips and hamstrings - 15 minutes