Hey there fitness lovers, it’s workout Wednesday! I kind of like that sound of that. Let’s see if I can get the trend going. This was a WOD that I did last week and it was killer. You know those workouts that you see and you think “oh, this should be fine”, well this was anything and everything but fine. It was freaking hard. Like I had the lay on the ground afterwards hard. I usually try not to do that. Maybe it was because we did heavy clean and jerks beforehand, but either way, I for sure felt it. Here is how it went:
12:00 AMRAP
12 airsquats
12 burpees
12 jumping lunges
3, 6, 9, 12… clean and jerks (~50% of 1RM)
So you have 12 minutes to get as many rounds a possible. Go through the first three movements and then do 3 clean and jerks. Start all over again, but this time do 6 clean and jerks, and so on, and so on. Even though the weight was light (it should be around 50% of your one rep max), the clean and jerks get tiring. It’s not hard to clean it, you are just straight out tired. The jumping lunges really burned as well, even though it was only 12! Pretty much it all was no fun. I used 65 pounds and finished 4 rounds and 11 cleans (in my set of 15).
Give it a try and let me know how it goes! And if you felt as terrible as me afterwards haha.
Beverley @ sweaty&fit
September 11, 2015 at 5:58 pmHELLO muscle-city!! This looks like a great workout. Will try this out tonight, i need something quick and tough
Kelly
September 12, 2015 at 1:41 amYay, it was such a short and great burner! No need to workout for hours. Let me know how it goes!
healthy living at home resources
September 27, 2015 at 6:58 pmIt implies the absence of infirmity or disease, but their mere absence does not imply being healthy.