The only 3 pieces of equipment you need to perform all our At Home workouts – dumbbells, a jump rope, a medicine ball. A sand bag is definitely recommended as well, but not essential. The equipment pictured is from Rogue Fitness and is more expensive, but their quality and customer service are second-to-none, so if you don’t mind paying the premium, they are 100% worth the investment.
Here is the link for a shopping cart we put together on Amazon: The three essentials come to $123.37. Adding in a heavy sandbag comes to $179.36.
https://www.amazon.com/gp/cart/view.html?ie=UTF8&ref_=nav_crt_ewc_hd
If you scoff at this price, then you truly have not yet grasped the importance of investing in your health and fitness. COVID-19 is proving that the best defense against any disease is to optimize our fitness (and thus our health) to the greatest extent possible. This high level of fitness is the greatest hedge against disease and allows us to control as much as we possibly can. How much is your well-being worth to you?
WOD
“Run N’ Push”
3 Rounds for time:
200m Run
12 Strict handstand push ups
(If you have access to a rowing machine, row 21 calories)
*STIMULUS*
Short
Total time: 8-12 Minutes
*White Board Chat:*
We have a shorter push-pull workout today that should be taking us somewhere between 8-12 minutes. Our 200m run today will be something that we should be finishing in under 2 minutes. Our strict handstand push ups should be something we could theoretically perform unbroken. However, if we can sustain consistent sets and finish the 12 reps in under 2 minutes per round today, let’s rock and roll on this and get some volume work in with a high heart rate. Pick either the row or the handstand push ups depending on what is a greater weakness for us and go for it today!
*Modifications*
1. Run
– If running 200m will take us over 2 minutes, scale to 100m per round
– If we have an injury that prevents us from running, if you have a rowing machine, row 21 calories. If you have a bike, accumulate 17 calories
2. Strict handstand push ups
– If we are working towards our first full range of motion handstand push up, but pike push ups are not enough of a challenge, perform reps to ONE (not 2) ab-mat and accumulate between 6- 9 total each round in the workout depending on how long we need to recover before our next set
– If we are working towards our capacity to performing a strict handstand push up to an ab-mat, and are able to maintain a relatively vertical torso in the pike position, perform pike push ups utilizing the same guidelines as above
– If we are working towards performing our pike push ups, perform seated dumbbell strict presses and chose a weight that will allow us to perform at least 4-6 unbroken. They should be challenging, but attainable.