Team! You're going to love this one! It's written as a soul-crusher, but I have added modifications for a "just move" version of the workout! Choose your adventure! Also! scroll to the end to the "Housekeeping" section to sign up for a FREE webinar on hormone therapy that I'm giving for the MedFit Network on Tuesday January 14th at 1pm ET! Have a great week! -Dr. Carla
This week’s workout is a GRIND - not going to lie! We need these soul-crushers once in a while. But if seeing the bright light in the tunnel is not what you are looking for today, that is no problem! I have “just move” alternatives so you can make this workout what YOU need today.
I did this workout at my CrossFit box, CrossFit Pompano Beach, affectionately known as “The Sandbox”. I came away from this workout feeling so accomplished because I pushed myself to do something that I didn’t think I could do before the workout started: hold on to 15 burpees in 50 seconds for all 5 rounds. You’ll see what I mean below.
Coming out of your comfort zone is an important part of every fitness program that is designed to actually improve your fitness. The female Human body has a very high capacity for adaptation, so we need to stimulate it constantly to create new and improved adaptations which is the very definition of “getting fitter”.
Today’s workout is 25 minutes, with something to do every minute on the minute. The first minute is 15 burpees, the second minute is 25 kettlebell swings, the 3rd and 4th minutes are maximum calories on the assault bike or the rower and the 5th minute is REST!
When I looked at this beforehand, I said to myself, “There is no way I can hang on to 15 burpees in a minute for 5 rounds…”. But I opened my mind up to trying. If it wasn’t happening, I could scale it back to 12. So I tried it. First round I made it! … and then I did 15 in the second round, and the next thing I knew, I was on round 5 doing my last set of 15 - where the pride in myself helped me nail that “15” one last time. (I was curled up on the floor in a puddle of my own sweat right after, but I was smiling!).
So, my friends, pick something in this workout that intimidates you and give it a try. Whether it is some number of burpees in a minute, or doing all 25 kettlebell swings unbroken, or hitting a set distance on the bike or the row (you could even substitute a run), reach for the stars because you might just catch one today!
If this is a “just move” kind of day, your goal is to be present in this workout and to leave having enjoyed the movement experience!
Warm Up
3-minute easy bike, row, or jog
TABATA - 20 seconds of work and 10 seconds of rest. Perform each movement in sequence until you have completed all 3 movements 4 times (Total 6 minutes)
Movement Practice
Take up to 10 minutes to select your kettlebell weight and movement options for the workout. This is a lighter to moderate-weight kettlebell where it may be realistic to do 25 repetitions unbroken for the first few rounds but where you may need to break it up into 2 quick sets in the later rounds.
Workout
EMOM 25 (Every minute on the minute for 25 minutes
Minute 1: 15 burpees (see the linked videos for variations for all skill levels)
(Option: scale the burpees to a number that you can just barely do in 50 seconds and strive to hold onto this number for all 5 rounds).
“Just Move” Option: 50 seconds of burpees (or variation) or up-downs at a comfortable pace)
Minute 2: 25 kettlebell swings (eye level)
(Option: double or single dumbbell swing).
“Just Move” Option: 50 seconds of weighted hip bridges at a comfortable pace.
Minutes 3 and 4: Maximum calorie/meter bike, run, or row
“Just Move” Option: 1 min and 50 second brisk walk or alternating lunges at a comfortable pace
Minute 5 - REST
Go back to the burpees for your next round until you have completed 5 rounds.
Your Score: Maximum calories/meters accumulated through the 5 rounds (My score: 86 calories on the assault bike! Can you beat that? Post your scores to the comments.
TIP! If you are doing this workout “as written”, pace yourself! 25 minutes is a long time even with a minute of rest each round. Consider working at a little slower pace each minute and performing the repetitions in 45-50 seconds rather than coming out with your hair on fire and doing the repetitions at higher intensity for less time. This will get difficult FAST!
Cool Down
Cooking down is CRITICAL today! If you did this as written, your stress-response system is firing on all cylinders and now you need to re-establish equilibrium and return the system to baseline. Try this 20-minute gentle yoga stretch sequence. If you can do this outside, soaking in all that nature has to offer, that is ideal.
Also consider some foam rolling, a cold plunge, sauna, breathwork, or short (or long) meditation. Lastly, but certainly not least, EAT AND HYDRATE! A critical part of recovery is replenishing your glycogen stores and water loss and rebuilding muscles with high-quality protein.
Housekeeping…
REGISTER HERE today! If you cannot attend live, no problem! The video recording will be made available for all who have registered!
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