Team ICON Training
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With everything going on at the moment you might find it hard to get to your gym or your gym may even have to close for a short period. This can be frustrating however, it's no excuse to let your fitness drop.
So instead of focusing on not been able to hit your max lifts let's instead focus on maintaining your fitness and overall health during this period.
Stuck for ideas? Well we've got your covered with 10 simple but effective *workouts to try :-)
*Workouts designed with minimal equipment, feel free to change movements to something more suitable if required and remember to warm up first :-)
Completed the workouts? Let us know what you think on social media by tagging us @iconnutrition #iconnutrition
10 Rounds For Time
5 burpee
10 press up
15 air squat
24 Minute EMOM
Minute 1 - 15 sit ups
Minute 2 - 20 alternating lunge
Minute 3 - Max down ups
Minute 4 - rest
Score is total down ups after your 6 rounds
AMRAP
0 to 10 minutes:
Run 1 mile as fast as possible
10-16 minutes:
AMRAP
15 hollow rock
15 hand release press ups
15 jumping air squats
4 Rounds for Time
400m run
50 DUs (100 singles
For Time
100-80-60–40-20
Double unders
50-40-30-20-10
Air squats
Sit ups
Mix It up
Grab a ruck sack, and fill to male it around 10/7kg /
Leave your house and run as far as possible in 10 minutes.
On 10 mins turn around and head home. Once back complete:
100 alternating reverse lunges with your Ruck sack still on
On a rolling clock
0-3 mins max burpee
3-6 mins max sit ups
6-9 mins max press ups
9-12 mins max alternating lunge
12-15 mins rest
Then repeat
For Time
400m run
15 burpee box jump/step ups*
*use a chair/sofa/wall anything where you have to jump or step up
Tabata
Tabata 20 seconds on 10 off x 8:
Sit ups or hollow rock
1 min rest
Air squat or jumping air squat
1 min rest
Press up or hand release press up
1 min rest
Burpee
30 Minute EMOM
Min 1 - 50 DUs (100 singles)
Min 2 - 12 down ups
Min 3 - 10 sit ups + 10 air squat
Bonus WOD - Pete's Personal Fav
20-19-18-17... down to 1
Burpees
into 400 meter run!
Yes that's right, that's a 400 meter run after each set of Burpees! Don't hate us, hate Pete ;-)
About the Author: Peter Stubbins
Peter is Co-Owner and coach at CrossFit Hull and CrossFit Humber in East Yorkshire, UK.
Qualified CrossFit Level 1 and Strength and Conditioning Coach.
Workout Programmer for the Yorkshire Games / @yorkshiregames
You can find him:
Instagram : @petestubbins86