Make it two days!
3 Rounds
- 4:00 TrueForm Walk (1:00/1:00 sideways, 2:00 normal)
- 4:00 BikeErg
- 1:00 Box Step-ups (20″)
- 1:00 Plank
- 30/30s Lateral Box Step-ups (20″)
- 30/30s Side Plank
Nice 36 minute sweat.
Tag: TrueForm Walk
Boosted
My arm was really sore from getting the updated booster.
Warm-up
2 Sets
- 4 Openers (20s hold)
- 10 Wall Slides
- 10 Reverse Pattern on ball (5s hold)
Conditioning
3 Sets
- TrueForm (backwards walk)
- 6/4 Strict Pull-ups
- 20 alt Incline DB Bench Press (40/15-20-20#)
- 10 Tricep Pushdowns (bar, 60/38#)
3 Sets
- Row
- 20 alt Incline DB Row (20/15#)
- 20 alt Inclide DB Chest Fly (20/10#)
- 10 DB Curls (20/15#)
3 Sets
- TrueForm Walk
- 10 Straight Arm Pulldowns (60/38#)
- 15 Diamond Push-ups
- 10 Hammer Curls (20/15#)
One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.
Chop or Throw?
My back wasn’t feeling great, so we delayed leg day.
5 Rounds
- 1:00 Step-ups (14″)
- 1:00 Push-ups
- 1:00 Walking Lunges
- 1:00 Plank
- 1:00 TrueForm Walk
- 1:00 Wood Choppers (15# DB)
- 30s Bird Dogs
- 30s Crunches
- 1:00 Rest
We were doing the wood choppers more like a forceful through over the shoulder. Good workout!
100+
The heat index was over 100 today at workout time, so we decided to take it easy.
Conditioning
4 Rounds (15s transition between minutes)
- 30s Push-ups + 30s Superman
- 1:00 Curtsy Lunges
- 1:00 Jump Rope
- 30s Band Pull Aparts (blue) + 30s HS Hold
- 1:00 TrueForm Walk
Midline
1 Round (30s work : 25s rest)
- Plank
- Plank Shoulder Taps
- Plank Hip Dips
- Plank Arm Reaches
- Side Plank
- Side Plank
- Plank Push-ups
- Plank Rockers
Midline Mods
Conditioning
- 10:00 BikeErg (4,467 m)
- 10:00 TrueForm Run (1.3 km)
- 10:00 BikeErg (4,484
- 10:00 TrueForm Walk (1.12 km)
It was a very slow run. 😉
Midline
3 Rounds (:30 / :15)
- OH MB Sit-up Throw (20#)
- OH MB Sit-up (20#)
- Russian Twist
- OH MB Crunch (20#, keep feet up)
I had to mod the last two movements because the ball is too big and awkward to rotate with in that position. There was no way I was holding that ball between my feet either so I just crunched with it the entire set.
6 by 10
- 10:00 SkiErg (1,988 m)
- 10:00 Row (2,177 m)
- 10:00 BikeErg (4,302 m)
- 10:00 TrueForm Walk (1.07 km)
- 10:00 BikeErg (4,369 m)
- 10:00 TrueForm Walk (1.1 km)
Up to Eleven
Conditioning
- 11:00 BikeErg (4,796m)
- 11:00 Row (2,400m)
- 11:00 TrueForm Walk (1.18 km)
- 11:00 BikeErg (4,809m)
- 11:00 TrueForm Walk (1.26 km)
Midline
2 Rounds
- 30s 2 Single Leg Lifts + 2 Side Crunches (legs stay raised)
- 10s Rest
- 30s Plank band pull + Side Plank band pull with knee raise
- 10s Rest
- 30s Plank band pull + Side Plank band pull with knee raise
- 10s Rest
- 30s Side Jack Knife
- 10s Rest
- 30s Side Jack Knife
- 10s Rest
- 30s Leg Raise Twist (legs stay up)
- 10s Rest
Another modded workout from this guy…
Dry Tweak
Yesterday we did day 4 of the Yoga series, which was 29 minutes. Today while drying off after a shower I tweaked my back.
So instead of the awesome leg workout I got to do cardio.
- 18:00 BikeErg (7,810m)
- 18:00 TrueForm Walk (1.98 km)
Take it up to Eleven
I’m feeling pretty wrecked.
Conditioning
- 10:00 SkiErg (1,930m)
- 10:00 Row (2,201m)
- 10:00 TrueForm Walk (1.07 km)
- 10:00 BikeErg (4,593m)
- 10:00 (1.1 km)
Midline
4 Rounds
- 11 Hollow Rocks
- 11 V-ups
- 20s Rest
- 11 Tuck-ups
- 11s Hollow Hold
- 20s Rest
I slowed down and struggled early today, in round two. Took me 5:38.
Signs of Spring
Started the day with some machines.
- 8:00 BikeErg (3,567m)
- 8:00 TrueForm Walk (0.85 km)
- 8:00 SkiErg (1,513m)
- 8:00 Row (1,747m)
- 8:00 TrueForm Walk (0.88 km)
- 8:00 BikeErg (3,551m)
Then after doing a few things around the house we did day 2 of the 30 day yoga series, which was about 29 minutes long. A couple of hours later we went out for a 2.7 mile walk.
Nick Momrik's Fitness Logs 