Superior Results with Synergistic Training
Superior Results with Synergistic Training
The whole is greater than the sum of its parts
One of the magical things about functional fitness and CrossFit-style workouts is the way movements using complimentary muscle groups can be grouped together to create a training session with a type of adaptation and intensity that cannot be achieved by doing the same movements separately.
For example, you have no idea how difficult a bear crawl can be until you do it after 10 Devil’s Presses and 15 jumping air squats.. The Devil’s Press and jumping air squats are total body movements that have a notable core component. The bear crawl might seem easy on its face, but because it also has a notable core component - albeit different - this movement is now much more challenging after being paired with the Devil’s presses and air squats and requires greater adaptation to execute it effectively.
The goal of this workout is to move through the 10 rounds of V Ups and power clean / front squats as efficiently as possible so that you can have more time to push hard with the row. Now, if you do not have a rower, no problem! There are several movement alternatives that you can choose for the final push of this workout.
Warm Up
5-minute light cardio movement of your choice (row, jog, walk, jumping jacks, stair climb, etc), then…
AMRAP 5 minutes (low to medium intensity) - As many rounds as possible in 5 minutes.
10 Air squats
10 easy V-up option / modification (see video below)
Movement Practice
Take 5-10 minutes to watch the movement videos and choose your options for the V-ups and rowing and the weight for the power clean / front squat. Choose a heavier weight for the power clean / front squat where it becomes challenging by the third repetition. In later rounds, this will become VERY challenging where you may need to breathe and rest at the top of the movement to avoid putting the weights down before the set of 5 is finished.
Rowing alternatives:
Sumo deadlift high pull with a light kettlebell (score is total repetitions)
Assault bike calories
Workout
On an 18:00 clock:
10 rounds
10 V-Ups
1 dumbbell or barbell power clean immediately followed by 5 heavy dumbbell or barbell front squats
In the remaining time, row for maximum calories.
Your score = The number of calories or meters that you can accumulate rowing/biking, or the number of burpees or high pulls.
Cool Down
What is equally important to the workout is the cool-down. Jumpstart your recovery with this full-body 15-minute yoga flow from Five Parks. #dontskiptheyoga
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