Sprint and Stability

Grip strength and more!

This week we are “doubling down” on building functional capacity by developing the strength, skill, and stability that allow us to carry loads in multiple ways. Today’s workout targets core and shoulder strength and stability, inserts a component of coordination and balance and challenges these movements under the fatigue of short, high-intensity sprint segments.

Grip strength is also a key target of this workout. There is increasing attention being paid to this metric in menopausal women as it is a well-accepted indicator of overall muscle strength, and may also be able to identify individuals at risk of decline. Poor grip strength has been correlated with low bone mineral density (BMD), depression, anxiety, sleep quality, fractures, diabetes, falls, and malnutrition.

Why mid-life women should do this workout:

• Build grip strength and functional capacity to fuel longevity

• Core strengthening and stability to protect joints from falls and injury

• Improve cardiovascular and metabolic health with sprint interval training.

• Support bone health with low-impact, weighted carries.

So what are you waiting for?? LET’S DO THIS!

Warm Up

AMRAP 7 (As many rounds as possible in 7 minutes). Perform all three movements in sequence for as many rounds of the three movements as you can on a 7 minute clock.

• 5 Burpees (Watch the linked video for options for all skill levels)

• 10 Mountain Climbers (Right + Left = 1 repetition)

• 10 Air squats

Once you have completed the 7-minute AMRAP, perform this follow-along core-activation sequence from Train FTW.

Movement Practice

Take 5-10 minutes to choose your weights/options for the workout.

All carries require 2 dumbbells. Choose the same weight for all carries where you can carry the dummbells for 100m with no more than 1-2 stops along the way to rest.

For the sprints, see the options below for the sprint intervals. As the name implies, this is a SPRINT, meaning that this is a short duration of high intensity (RPE of 8-9) for 30-45 seconds. Choose one modality for all the sprints or try more than one! Choose your own adventure! Whatever you choose, bring your A-Game to every sprint interval.

Movement options

• Sprint (30-45 seconds at RPE 8-9): 200m row or run, 400m bike, or 15 burpees

• Carries: For best results, perform all carries as prescribed. However if overhead shoulder mobility limits you, substitute the bear crawl and/or the Farmer’s Carry for the overhead carries.

Workout

200m Sprint (row or run, 400m bike, or 15 burpees)

50 m Farmer Carry

200m Sprint

50 m Double Dumbbell Overhead Carry

200m Sprint

50 m Front Rack Carry

200m Sprint

50m Waiter Carry (Switch arms after the first 25 yards)

200m Sprint

50 m Bear Crawl

Cool Down

Show your shoulders some love and jump-start your recovery with this 15 minute shoulder and upper body yoga sequence. #dontskiptheyoga

---

NOW BOOKING APPOINTMENTS!

If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!

It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.

Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!

You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!

To celebrate the official launch, I’m offering $75 OFF my Health and Wellness Concierge service! Simply provide the code CONCIERGE75 in a message to us to redeem the discount once you request your appointment. The discount will be applied at the time the appointment request is processed.