At-Home Workout #44
Warm Up
- 40 high knees
- 40 butt kicks
- 30 jumping jacks
- 30 high knee skips
- 20 reverse lunges in place
- 20 mountain climbers
- 10 scap push ups
- 10 push ups
Then test out 4 reps of each movement in the workout:
- 4 front rack squats – Right side
- 4 front rack squats – Left side
- 4 burpees
Workout of the Day
Partner Interval AMRAP in 20 minutes of:
- 16 front rack squats (8R/8L)
- 8 burpees
Cash Out
- Max consecutive pull ups OR max duration chin up hold OR max duration dead hang
Cool Down
- Couch stretch (1 min/side)
- Sit and reach (1 min)
WOD Notes: Click here for a video explanation of today’s workout. The sub for burpees is 10 star jumps. If you need a partner, join us at the 10:00am class and we’ll pair you up! If you can’t make that time, text your friends or ask on our new ICA Members Community Facebook page! If you prefer to workout solo, that’s fine too. Complete 1 round of the workout, then rest for the same amount of time you worked for (1:1 work to rest ratio). Post to comments: partner, weight used, total rounds, modifications. Also post your max consecutive pull ups or hang time!
P3 Nutrition Notes: If you are getting tired of cooking and looking for healthy, prepared meal options, P3 Nutrition is delivering to ICA throughout the shut down. Orders must be placed by Thursday night for Sunday pick up at ICA at 11:30am. (Delivery to home is also available.) For more information or to place an order, click here.
This Post Has 26 Comments
Thank you Jesse! You are wonderful!
Love this idea! Thank you ICA for shining a spotlight on our personal heroes.
Rounds: 17+22 (but finished the last 2 burpees after)
Kelsey:
– 35# KB, switched to 10 squat/side for round 5-9
– 17 kipping PU
———
Mado:
– 75lb barbell front squat
– 16 kipping chin up
Mike 50# db
Christine 15# db
??? rounds
Cash out
Mike 14 strict pu
Christine hung until she could hold no longer
10 rounds solo (35)
Nice work Tobin! I’m a little disappointed there’s no pic of you with a VERY lifelike skeleton behind you today.
10 AM Virtual WOD Results:
John 1:25 plank
Marie 2:00 plank
21 round (7.5# container)
(Nikki’s parents!)
—
Heather 30#DB, 1:15 plank
Matt 25#DB, switched to 6 reps 1/2 way through
20+9 rounds
—
Swetha 10 rounds (50#BB, 1:03 plank)
—
John 53#KB, 10 strict tuck
Nik 35#KB, 10 strict tuck
23 rounds
—
Murray (135-155#BB, 7)
Dan E. (135-165# BB, 15)
20+?rounds
9 + 11
Marco – 30 lb db 8 L/R Front Squats, 8 Burpees; 25 second hang
Ab – 17.5 lb db 8 L/R Front Squats, 6 burpees; 33 second hang
11 rounds solo 65# barbell
8 pull ups – PR!
Diana, that is awesome! All that work is paying off!
Zero motivation today! I forced myself to do 10 rounds with 30#KB. Without this group I’m 100% sure I would have done nothing today!
12 rounds – 20 min; about 45 sec rest between rounds.
PR max strict PU (26).
26 is ridiculous DE! Encroaching on that 30 mark. Hallowed ground. Keep it up!
Day Off!
However, when passing by the pull up bar to do laundry I stopped and completed12 chin ups 😂
I went solo – 10 rounds – 32.4lb dumbbell
10 strict pull-ups
Thank you, Jesse!!
Forced my boyfriend to be my partner for this workout and in the middle of it he said “this looks like it should be easy but it is not!”
I got 11 rounds and he got 9 (I did two rounds in a row when he needed a little breather 😅). We both used a 25lb KB.
Thank you Jesse, Adam and anyone else I missed. Knowing all of our healthcare people would be nice to know.
This one wasnt easy, did it with Shenica. I got 8 rounds, 53lb kb, did a few in the middle with a 30 lb db.
Best of luck everyone.
40#DB
I got 8 rounds in in the 20mins
but kept going thru 10 rounds 24:25 total time
3 PUs
Heck Yeah Steve! Nice work on the pull ups!
Jenn – 8 rounds @ 22lb
Chris: 7 + 15 @ 22lb
Plank burpee
Thank you Jesse,
20 rounds total
Tammy – 26#, 6 pull ups
Mila – 5#, 5 pull ups
Nice work Mazzonis! Mila knocking out 5 pull ups, that is just crazy.
35#DB solo 10 rounds. Thank you Jesse and all other essential workers for everything that you do!
I felt liked i need to grind out a workout today so i came up with version 2 of my “Fit at 50 Fifty”
50 cal row
100 lunges (50R/50L)
50 cal row
50 pushups
50 cal row
100 bicycles (50R/50L)
50 cal row
50 pull ups
50 cal row
100 bicycles (50R/50L)
50 cal row
50 pushups
50 cal row
100 lunges (50R/50L)
50 cal row
51:32
Decided to run instead – 5k 39:10
Perfect spring rain running weather
My wife agreed to partner up because she also thought it looked easy. Nope! Kicked our butts 🤣
18 rounds (35# and 15# DB)
Ryan – 6 strict pull ups into 60 second chin up hold/bar hang.
Caity – 25 second chin up hold /bar hang
17 rounds
Averie and jrod 26#