(As Many Rounds and Reps as Possible in 15 Min)
12 Alternating Step Ups
10 Push Ups
8 Goblet Squats
6 Overhead Press
Score: Total number of completed rounds + any additional reps
For this WOD you will do 12 alternating step-ups, 10 push-ups, 8 goblet squats, and 6 overhead presses as many times as you can in 15 mins.
For the step ups, you will choose a height that will challenge you, but that you feel comfortable stepping up and down.
Make sure to put your WHOLE foot on the step each time. Don't allow your knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 12 you will do 6 per leg.
You can sub the step-ups with unweighted lunges! ;-)
For the push ups try to do push ups from your toes, at least a few per round you can then drop to your knees, concentrate on your form, no sagging. Break them up as required.
Tips - Make sure your elbows go back and that your hands are just wider than your shoulders. No flaring elbows. Keep your belly tight and avoid any snaking. Go all of the way down to touch your chest at the bottom, come all of the way up at the top to lockout.
For the Goblet Squat, you will hold the weight at the chest/shoulders or if you have 2 DBs, you can hold them at your shoulders like a DB front squat. Feet are shoulder width apart with your heels down. Lift your chest and tighten your belly. Reach your butt back and down. Keep your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
For the shoulder press you can use two DB/KB on the shoulders/rack or one KB at the chest. Focus on keeping your rib cage down as you go to press up. Press the DB/KB until it's completely locked out overhead with the biceps by the ears! Then bring the weight back down to the starting position again.
For the step ups, you will choose a height that will challenge you, but that you feel comfortable stepping up and down.
Make sure to put your WHOLE foot on the step each time. Don't allow your knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 12 you will do 6 per leg.
You can sub the step-ups with unweighted lunges! ;-)
For the push ups try to do push ups from your toes, at least a few per round you can then drop to your knees, concentrate on your form, no sagging. Break them up as required.
Tips - Make sure your elbows go back and that your hands are just wider than your shoulders. No flaring elbows. Keep your belly tight and avoid any snaking. Go all of the way down to touch your chest at the bottom, come all of the way up at the top to lockout.
For the Goblet Squat, you will hold the weight at the chest/shoulders or if you have 2 DBs, you can hold them at your shoulders like a DB front squat. Feet are shoulder width apart with your heels down. Lift your chest and tighten your belly. Reach your butt back and down. Keep your heels down as you drive your knees out. Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!
For the shoulder press you can use two DB/KB on the shoulders/rack or one KB at the chest. Focus on keeping your rib cage down as you go to press up. Press the DB/KB until it's completely locked out overhead with the biceps by the ears! Then bring the weight back down to the starting position again.
ENJOY!
10 Rounds & 12 Step-ups/10 Push-ups/8 Goblets
10 rounds 6 step ups = done in
10 rounds
9 rounds + 12 lunges
Goblets/press 20kg