Strength Training Workout of the Day (WOD) March 27, 2012
The workout of the day is a total body routine focused on increasing lean muscle mass and decreasing body fat.
By combining a variety of total body lifts that will attack the body’s muscles from various angles with specific energy system manipulation on the treadmill, the body will respond by utilizing fat as fuel.
1. Warm-up: 15 minutes @70% of Heart Rate (HR) Max
A. HR Max = 220 – age
B. Example: 30 year old (220 – 30) x 70% = 133 Beats per Minute (bpm)
2. Circuit #1: Perform 3 sets of 8 – 10 repetitions for the resistance training component
• Perform a Vertical Loading: one set of each exercise, rest 1 minute, repeat
A. Barbell Hang Clean
Barbell Hang Clean
B. Hanging Leg Raises: 3 sets of 15 repetitions
Hanging Leg Raises
C. 1 x 400m sprint on the treadmill at 1% incline @85% HR Max
3. Circuit #2: Perform 3 sets of 8 – 10 repetitions for the resistance training component
• Perform a Vertical Loading: one set of each exercise, rest 1 minute, repeat
A. Barbell Power Shrug
Power Shrugs
B. Barbell Bench Press
Barbell Bench Press
C. 2 x 100m sprints on the treadmill at10% incline @90% HR Max (45 second rest in between each set)
4. Circuit #3: Perform 3 sets of 8 – 10 repetitions for the resistance training component
• Perform a Vertical Loading: one set of each exercise, rest 1 minute, repeat
A. Barbell Front Squat
Barbell Front Squat
B. Kettlebell Swing
Kettlebell Swing
C. Bosu Side Plank (hold for 45 seconds on each side)
Bosu Side Plank
Rules:
I. Follow the Rule of 3: if your last three repetitions are not harder than your first three repetitions, add weight
II. Follow a 2-1-2 Tempo: 2 seconds to lift the weight, 1 second squeeze of the lifted muscle, 2 seconds to lower weight to beginning position
III. Breathe!
5. Stretch
6. Re-hydrate
