Hope you’re all well. I’ve had a great week of training. All of my sessions have been good but the gym session I’m about to share with you is by far my favourite of the week. This is a CrossFit-style workout that got my body pumping and yet didn’t feel too exhausting – what I like to call a Goldilocks session – just right. Here it is:
5 minute warm up on stationary bike, then for time:
- 800m row – 20 push ups – 20 sit-ups
- 600m row – 15 push ups – 15 sit-ups
- 400m row – 10 push ups – 10 sit-ups
- 200m row – 5 push ups – 5 sit-ups
I’d seen this set on Pinterest and it looked a great workout so I decided to give it a try. I love descending sets and was surprised when I finished this one in 15.52! I’m planning to do this set again next month to see what my time will be. Next, using a 16kg kettle bell:
- 50 air squats – 25 KB swings – 12 pull ups
- 32 air squats – 16 KB swings – 8 pull ups
- 16 air squats – 8 KB swings – 4 pull ups
- 8 air squats – 4 KB swings – 2 pull ups
This set doesn’t seem like much but my legs really felt the burn after the rowing from the previous set. I’m only able to do assisted pull ups at the moment but I’m getting there. Better to need help and keep striving forward than to give up, right? Next, with a 20kg Bulgarian bag, 4 sets of:
- 10 squat cleans followed by 10 6kg med ball sit-ups
Doing squat cleans with the Bulgarian bag really works your forearms and makes you focus on correct form. Finally, using 20kg Vipr, 4 sets of:
- 10 raised deadlifts followed by 10 thrusters
Doing deadlifts on a raised platform gives my back and hamstrings that little extra work. I also felt a pull in my calves too. I finished my session with 2 minutes on the treadmill steady walking then stretching.
As I said, I loved this session and, with it only taking an hour, what’s not to like?
Have a wonderful weekend.