Week 4 of the M30 Fitmas Cycle.
Dates: Week of November 4 through Week of December 23
Two major focuses:
– Single-Leg Strength
– Upper Pulling Strength
& THE TEST: 100 Burpees for Time! (we will re-test on December 23)
3 Rounds:
10 Reverse Snow Angels
3 Elbow to Floor with Rotation (each)
3 Inchworm to Push Up
3 Dynamic Squat Stretches
30 seconds of Burpees
-round 1: easy pace on burpees
-round 2: moderate pace on burpees
-round 3: fast pace on burpees
Athletes Notes
3 sets:
8 Bodyweight Tempo Step Downs (Left) (24”/20”)
8 Bodyweight Tempo Step Downs (Right) (24”/20”)
-rest 1:30 between sets-
Tempo @30X1 (3 seconds down, explode to standing)
Athletes Notes
Note
- Remember: Single leg strength is a focus this cycle! While we won’t necessarily have a test/retest, we will have a lot of tempo and pause focus, and a chance for us to work on imbalances, balance, and coordination.
Demo Video
- Tempo Lateral Box Step Down
- TEMPO EXPLANATION Standing tall on the box, lower your single leg down to the floor for 3 seconds. Once your foot touches the floor, explode back up to a tall position on the box, pausing for 1 second before starting the next rep.
Flow
8 Bodyweight Tempo Step Downs (left), 8 Bodyweight Tempo Step Downs (right)
-rest 1:30-
8 Bodyweight Tempo Step Downs (left), 8 Bodyweight Tempo Step Downs (right)
-rest 1:30-
8 Bodyweight Tempo Step Downs (left), 8 Bodyweight Tempo Step Downs (right)
Scaled
*no specific tempo, just take it slow!!
3 sets:
8 Bodyweight Slow Step Downs (Left) on a very low surface like a stair. Hold wall for assistance if needed
8 Bodyweight Slow Step Downs (Right) on a very low surface like a stair. Hold wall for assistance if needed
-rest 1:30 between sets-
Mayhem Moms
No modification needed
AMRAP 10 Minutes
16 Box Jump Overs (24”/20”)
8 Alternating Single Leg RDLs
8 Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
Athletes Notes
Workout Strategy and Flow
- Going for as many rounds/reps as possible in 10 minutes. Remember AMRAP minutes move like microwave minutes — realllll slow! So pace yourself wisely out the gate and up the pace towards minute 8 for a hard finish.
- Box Jump Over – remember these jump overs mean that you don’t need to stand up all the way on the box. Just get up and over. Find a comfortable and steady cadence that you can complete these.
- Bodyweight Single Leg RDL : these are alternating every rep. while you want to go fast, you shouldn’t move recklessly.
- Towel Rows or Banded Bent Over Row or Kipping Pull Up : choose a towel, band or kipping variation that you can complete the 8 reps unbroken every round.
Substitution
- If you don’t have access to a box, complete as Tuck Jumps. If you cannot jump due to injury, you can complete as Box Step Overs OR Modified Tuck Jump
Backpack Option
AMRAP 10 Minutes
16 Box Jump Over
8 Backpack Russian Swings
8 Backpack Bent Over Row
Scaled
AMRAP 10 Minutes
16 Step Up to Surface
8 Bodyweight RDL Wall Tap
8 Towel Rows
Mayhem Moms
AMRAP 10 Minutes
16 Modified Tuck Jump
8 Bodyweight Single Leg RDL or Wall Assisted Single Leg RDL
8 Towel Rows or Banded Bent Over Row
3 sets:
8 Single Dumbbell Tempo Step Downs (left) (24”/20”)
8 Single Dumbbell Tempo Step Downs (right) (24”/20”)
-rest 1:30 between sets-
Tempo @30X1 (3 seconds down, explode to standing)
Athletes Notes
Note
- Remember that Single leg strength is a focus this cycle! While we won’t necessarily have a test/retest, we will have a lot of tempo and pause focus, and a chance for us to work on imbalances, balance, and coordination.
Demo Video
- Tempo Lateral Box Step Down – holding a single dumbbell any way you’d like. Goblet hold will likely be easiest for balance
- TEMPO EXPLANATION Standing tall on the box lower your single leg down to the floor for 3 seconds. Once your foot touches the floor explode back up to a tall position on the box, pausing for 1 second before starting the next rep.
Flow
8 Single Dumbbell Tempo Step Downs (left), 8 Single Dumbbell Tempo Step Downs (right
-rest 1:30-
8 Single Dumbbell Tempo Step Downs (left), 8 Single Dumbbell Tempo Step Downs (right)
-rest 1:30-
8 Single Dumbbell Tempo Step Downs (left), 8 Single Dumbbell Tempo Step Downs (right)
Mayhem Moms
No modification needed
AMRAP 10 Minutes
16 Box Jump Overs (24”/20”)
8 Double Dumbbell Russian Swings (2×50/35)
8 Double Dumbbell Bent Over Rows (2×50/35)
Athletes Notes
Workout Strategy and Flow
- Going for as many rounds/reps as possible in 10 minutes. Remember AMRAP minutes move like microwave minutes — realllll slow! So pace yourself wisely out the gate and up the pace towards minute 8 for a hard finish
- Box Jump Over – remember these jump overs mean that you don’t need to stand up all the way on the box. Just get up and over. Find a comfortable and steady cadence that you can complete these.
- Double Dumbbell Russian Swings – newer movement in M30, but a fun way to be able to work on being explosive, strengthen our glutes and work on some grip strength. Weight should allow for 8 unbroken across all rounds.
- Double Dumbbell Bent Over Row – be mindful that this could get grippy going from the swings into the rows. If you need to take a quick break for a shake out, do it. But keep in mind the weight should allow for 8 unbroken across all rounds.
Substitution
- If you don’t have access to a box, complete as Tuck Jumps. If you cannot jump due to injury, you can complete as Box Step Overs OR Modified Tuck Jump
Mayhem Moms
AMRAP 10 Minutes
16 Modified Tuck Jump
8 Double Dumbbell Russian Swings
8 Double Dumbbell Bent Over Row