Interval training for functional core stability

Your inner pillar of strength

Team! 
Ok, so the pic might be a little over the top, but it’s time to go a little heavier today! The goal of today's workout is to build our inner pillar of strength within the core of our bodies. We pair the dumbbell thruster targeting full-body strength and cardiovascular adaptation with a new movement called the “Zercher carry”.  
Enjoy!
-Carla

“Carries” are some of the most functional exercises we can do that impact our everyday lives. Think of all the things we carry - groceries, our children, our pets, furniture, and the list goes on. Sadly, as we age, grip strength and overall muscle strength decline. But all that means is that we need to focus our training on these physiologic changes so that we can mitigate the effects. Training in functional movements, such as carries, can help maintain grip strength and build core strength which will lend stability to our joints and keep us active and vital into our 8th, 9th, and even 10th decades.

The “Zercher carry”, named after Ed Zercher, a strongman from the 1930s, involves holding a barbell or other object in the crook of your elbows while walking. Paired with a dumbbell thruster, this workout is a spicy addition to your training this week.

For a great read on the full range of benefits of the Zercher carry, check out this article from the American Sports and Fitness Association (ASFA) “Build Full-Body Stability and Control: Top 10 Benefits of the Zercher Carry”

IMPORTANT! If you have had back surgery or have been diagnosed with disc problems or other chronic back condition, check in with your health care provider before doing this workout. Select a lighter weight and ease into this movement to keep your back safe!

Warm Up

AMRAP 5 minutes (As many rounds as possible in 5 minutes)

• 10 air squats

• 50-foot Farmer carry (medium weight)

Movement Practice

Watch the video and familiarize yourself with the Zercher Carry. Select the object you wish to carry. It can be a barbell, dumbbell, kettlebell, backpack, sandbag, medicine ball, or other object that you can comfortably and safely hold in the crook of your elbows.

Weight selection: A competitive female Crossfitter may use 60 lbs for this carry. An average athlete, like myself, may use 40 lbs. If you are a beginner, test out a 15-20 lb dumbbell or kettlebell for 50 feet and see how that feels, keeping in mind the fatigue factor that will follow the thrusters. If carrying in this position is not accessible to you, try a Farmer carry instead. Map out 150 feet and select a weight that allows you to, ideally, walk the entire distance without rest. If you need to rest, however, that is ok too.

Take 5 minutes to select your weight for the dumbbell thruster. This should be a moderate to heavy weight that becomes challenging by rep 5 where you may have to breathe in between the last few repetitions. TIP: Slow the pace of the repetitions to manage fatigue.

Workout

5 rounds for time

• 7 dumbbell thrusters

• 150-foot Zercher carry (Alternative: Substitute a Farmer carry for the Zercher carry)

• 1:30 rest

Cool Down

Restore your core with this 27-minute “Core and Restore” yoga segment. It’s a little longer than usual, but we worked a little harder than usual today, so it’s worth the extra 7 minutes to show your core a little love! #dontskiptheyoga