Wednesday, October 28, 2015

A Brand X Method™ Adult Workout

PREP:
2x
50-meter side shuffle => 50-meter back pedal
10 inchworms
50-meter jog => 50-meter accelerating run
30 flutter kicks

CONDITIONING:
Advanced and Intermediate
AMRAP in 20:00
400-meter run
15 toes-to-bar
15 bandy good mornings

Beginner
AMRAP in 15:00-20:00
400-meter run
8-10 toes-to-bar or best effort
8-10 bandy good mornings

ACCESSORY:
Advanced
2x
Max tempo push-ups (4-second eccentric/down phase, 1-second holds @ top and bottom)
Max dips

3x
3-5 flags

Intermediate
2x
Max tempo push-ups (4-second eccentric/down phase, 1-second holds @ top and bottom)
Max dips

3x
25 hollow rocks

Beginner
2x
Max tempo push-ups (4-second eccentric/down phase, 1-second holds @ top and bottom)

3x
10-15 hollow rocks

MOBILITY:
Child’s pose
Upward dog
Downward dog