At-Home Workout #75
Warm Up
- 50-40-30-20-10 single unders
- 10-8-6-4-2 kettlebell dead swings
With 2 objects approximately 1-5# each,
- 20 bent-over T-raises (10 palms together / 10 palms away)
- 20 bent-over A-raises (10 palms together / 10 palms away)
- 20 bent-over V-raises (10 palms together / 10 palms away)
Workout of the Day
On a 90 second clock, complete:
- 50 double unders
- Max reps sumo deadlift high pull
Rest 1 minute and repeat 6 times (for a total of 7 rounds).
Cash Out
- Tabata hollow hold (“rest” in dead bug position)
Cool Down
- Levator scapula stretch (30s/side)
- Wall calf stretch (30s/side)
WOD Notes: Click here for a video explanation of today’s workout. Choose a number of double unders that will take you ~45 seconds when you’re fresh and no more than a minute when you’re tired. If you can’t perform DU, consider 2x SU, a 200-250m sprint (run or row), run stairs, or jumping jacks. Post to comments: total number of SDHP reps, weight/implement used, modifications.
Community Notes: Happy birthday Ken!
This Post Has 18 Comments
6 AM
John 135 (70#)
Murray 129 (70#, 25/25/15 du, then 100 su)
10 miler, 7:25 pace
Row (~200 meters each round) 10 lb plate for 70 dlhp. I was focusing on form for the dlhp.
12 PM:
Swetha 162 (35 KB)
Ricky 191 (70 KB)
Did two workouts back to back. Took a rest day yesterday. Yesterday’s wod results. 11:30 35#DB. Todays wod results. 2X single unders 115 total.
Nice Shawn!
Dave: 155, 70# KB
Erin: 113, 53# KB
That escalated. And those :60 “breaks” got shorter and shorter.
You two are animals! Keep it up.
Kelly G. please stop running.
AM – 4mi
PM – 5mi
Upper body still hurts from Murph
Today wasn’t my day. Not sure what I was thinking using a 65lb barbell, but I did. Trash dubs just made it worse. 37 reps. Womp womp
Cash out – completed. At least that was somewhat redeeming 🤣
Lol, Kehl…this reminds me of the December row challenge and Boelker just would not stop rowing…and rowing…and rowing
5 rds of 50 dubs and 20 deads (115#) 21:39
Made up a workout today for my Dad. We called it “The Frank” and it’s awful. Made me feel jacked, though.
8RFT
21 calorie row
5 Russian twists per side (heavy)
5 z presses (per side)
25:47, 20#
Hard to breathe after that ABs Cashout 😮😮😮
True story, that ab cashout escalated very quickly!
Yay outside WOD!
6PM Outdoor WOD:
Robin 124 (150m run, 20 DB)
Dom 97 (step up (12”), deadlifts/SDHPs)
JT 132 Rx
Nik 205 Rx
Missy 106 (2xSU)
Kirsten 124 (53 KB, 2xSU)
Sean 160 (44KB)
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