Quick Core and Cardio

Another effective and time-efficient workout

Team!
Time-efficient workouts are my go-to on days when the Universe has other things planned and the day gets turned upside down. Days like this can be such a buzz-kill for training because you are stoked to do one thing, and then life gets in the way. So we need an alternative. Workouts like this one are designed to be your "Plan B" for quick and effective fitness. Not only does it provide what every mid-life woman needs physically, but also for when we need more than 24 hours in a day. 
Enjoy this one!
-Carla

This is a modification of a short and spicy workout from the CrossFit archives challenging your burpee skills under the fatigue generated by a short rowing or high-pull segment. You have intervals of 2 minutes each. Each interval begins with a 200-meter (m) row, which should take ~45 seconds. If you cannot row 200m in 45 seconds, then scale the distance that works for completion in 45 seconds at a moderate intensity. Alternatively, you can substitute the sumo-deadlift high pull for the row if you do not have access to a rowing machine. Once the row/high-pull is complete, perform 2 burpees. Take the remainder of the 2-minute interval to rest. For the next interval, row 200 meters, and once complete, perform 3 burpees, and so on for each interval, adding 1 burpee each time until you cannot complete the two movements in the 2-minute interval.

This is a test of not just physical performance, but also of mental grit. The workload increases as fatigue increases with a sense of “the walls closing in” as the rest available for each interval diminishes. Don’t panic! Stay focused, steady, and efficient, one rep at a time. You might surprise yourself!

Warm Up

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

• 100m light jog or row (or 30 seconds of other easy cardio movement)

• 5 up-downs

Movement Practice

Take 5-10 minutes to select your options for the workout. Test out the row and find a distance up to 200m that you can complete in 45 seconds at moderate intensity.

If you do not have access to a rower, practice the sumo deadlift high-pull with a single light kettlebell or light bar. Select a weight that allows you to do 10 repetitions confidently.

For the burpees, check out the various burpee modifications and select an option that works best for you. Up-downs can also be substituted for burpees.

Workout

Set a timer mode for EMOM (every minute on the minute) and set 2 minute intervals. Since we don’t know how many rounds you will complete, set a high number, such as 15 rounds on your timer to ensure you have enough rounds to work with. Alternatively, set a standard timer and keep track of the 2-minute intervals mentally. You will begin a new interval at 0:00, 2:00, 4:00, 6:00, etc.

Every 2:00 for as many rounds as possible

• 200m row (or other distance for ~45 seconds) or 12 -15 Sumo deadlift high- pulls (target work for ~45 seconds)

• 2 burpees

  Add 1 burpee each round until the burpees and the run can no longer be completed in the 2-minute interval. Your score is the number of completed rounds.

  *Modification: If you can do 10 burpees in 1 minute confidently, add 2 burpees per round instead of just 1.

Cool Down

Workouts like this one can be very stimulating for your cortisol system so extra care needs to be taken to dial that system back down and recover. This is a shorter workout, so no excuses! Take time to cool-down, and check out the bonus foam-rolling for a little extra tissue care! #dontskiptheyoga

20-minute Post-workout Yoga for Tired, Sore Muscles

10-minute follow-along full-body foam rolling.

---

A Revolution in Women’s Healthcare is coming this November!

Click HERE to join the waitlist for priority booking

Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.

Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.

Well, help is on the way! Starting in November 2024, I will be launching a women’s specialty telehealth medical practice serving the reproductive endocrine needs of active and high-performing women from puberty through menopause.

For a special “Sneak peek” into the practice, check out my Consultation Services and the Crown Jewel of my practice, the Health and Wellness Concierge service!.

JOIN THE WAITLIST to be among the first to access appointment bookings prior the official practice launch!