BODYWEIGHT WARM UP

2-3 Rounds:

  • 30 seconds of pullups
  • 30 seconds of pushups
  • 30 seconds of situps
  • 30 seconds of squats

The Approach:  So first, why 2-3 rounds of 30 seconds each, and how can we do 6 minutes of work with no rest without being worn-out like after a 6 minute WOD.  Well, first, 30 seconds of each movement allows enough time to get a decent number of reps done, while not taking you all the way to failure.  Thus, each round of 30 seconds, you should be doing a number of reps (10-15 would be great), but not using the entire 30 seconds or doing rep after rep until you fail.  Try to use 20-25 seconds for work and then 5ish seconds to transition to the next movement.  You shouldn’t be completely fatigued after 3 rounds, just sufficiently warm.

Next, how to keep the warm-up from getting boring: There are different Levels to the warm-up that you progress on throughout the week.  The levels are described below:

  1. 5 Strict Pullups, 10 Hand-Release Pushups, 10 Abmat Situps, 15 Air Squats
  2. 10 Kipping Pullups, 7 Dive Bomber Push Ups, 5 Toes-to-Bar, 15 Jumping Squats
  3. 7 Kipping Chest-to-Bar Pullups, 7 Ring Dips, 7 Weighted Situps, 10 Squat Tuck Jumps
  4. 3 Muscle-Ups, 5 HSPU, 10 sec. Hollow Rock, 20 Air Squats

If you are able to complete the prescribed number of reps on a level for each of round of 30 seconds, you are able to advance to the next level for your next warmup.  However, each week, you have to reset to Level 1 and start over on the progression.

Now, what about if you are on a band for pullups, or still on negatives for pushups??  Well, if you are able to get 7 pullups each round on your band of choice, then it is time to move to a lighter band.  Additionally, if you are still on negatives for pushups, you are going to work to 10 consecutive hand-release negative pushups each round before switching to regular hand-release pushups.  Thus, athletes still working on getting pullups and pushups get more exposure to the movements that will have the best benefits, while more advanced athletes get exposure to a larger variety of movements. By resetting every week, you will get exposure to a wider variety of movements every week.  Additionally, by resetting every week, you can see your progress in more definable terms.

Finally, by doing a similar warmup, you will be able to gauge how you are feeling for the day… if you normally do 10 pullups every round, and only get 7 today, it is a pretty good indication that your shoulders are a bit smoked and shouldn’t be pushed too hard.

So, in conclusion, how the bodyweight warmup should work:

  • Meant to be a warm-up, so don’t wear yourself out
  • No rest between movements
  • Don’t go to failure
  • Aim for 10-15 reps of each movement
  • Scale up a movement if you are able to achieve the prescribed number of reps at a level
  • Reset each week to Level 1

LIFT

OverHead Squat 5 x 5 – Work to a heavy set of 5 or work on your technique.

OR

Snatch 5 x 5 – Sets of 5 at 70-75% of your 1 Rep Max.

WORKOUT

Performance
10 Min AMRAP
5 Push Press 40/30kg
10 Pistols (5/side)
15 Double Unders

Fitness
10 Min AMRAP
5 PP 30/20kg
10 Squats
30 Single Skips

BENCHMARK TRAINING

Games

“12.1”

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

More info HERE.

Hero

“Hortman”

AMRAP, 45 MinUTES
Run 800 meters
80 Squat
8 Muscle-ups

Hero_DaveHortman

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise.

MOBILITY MONDAY