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Workout

Thursday

“I define anxiety as experiencing failure in advance.” – Seth Godin It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well. This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it. What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Metcon

Metcon (No Measure)

4-3-2-1
Minute Bike
Minute Row
1 Round of:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

*The workout flow has you begin with 4 minutes on the bike followed by 4 minutes on the rower. You will then perform one round of the push-up, air squat and sit-up triplet. Repeat this flow for the remaining minutes listed.

SUBS
Machines:
Running

Body Armor

Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists

STIMULUS
DESCRIPTION
This 'on the minute' body armor piece has a midline foucus
We'll alternate between movements that target the front of the body, back of the body, and the sides of the body
Set a running clock for this workout
Complete the listed work and then rest until the top of the next minute before moving to the next station

PAUSING HIP EXTENSIONS
Pause for 1 second at the top and bottom of the movement
Set the GHD so your hip bones are just off the front of the pad

KETTLEBELL RUSSIAN TWISTS
Touch the kettlebell over and back is equal to 1 rep [42 total touches]
Choose a challenging weight that you can complete unbroken
You can build in weight or stay at the same load across

MOVEMENT VIDEOS
Hip Extensions: https://www.youtube.com/watch?v=6unUeUzvNkE&feature=youtu.be
GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be
Kettlebell Russian Twists: https://www.youtube.com/watch?v=hX7PsVHGyoE&feature=youtu.be

SUBS
PAUSING HIP EXTENSIONS
Pausing Romanian Deadlifts https://www.youtube.com/watch?v=mZgPVWVnLY4&feature=youtu.be
Pausing Good Mornings https://www.youtube.com/watch?v=nYd6ePtMNBM&feature=youtu.be

GHD SIT-UPS
Weighted AbMat Sit-ups https://www.youtube.com/watch?v=dqbCN9q1Owc&feature=youtu.be
Toes to Bar

KETTLEBELL RUSSIAN TWISTS
Use Any Weighted Object

Want to see some of these movements in action? Check out our .