Thursday, August 23, 2018

Goth WOD #6 - Pointed Boots

Goth WOD (Workout Of Day)
This is put together by myself. I'll have a full explanation below, along with a picture. These are intended to be a HIIT and weightlifting workout. If you are new to working out or aren't sure about a certain exercise, ask someone at your gym if they can demonstrate. Most gyms have instructors or people who can help you out. Also, these are common so you should be able to youtube them. Drink lots of water. Look for the #GothWOD and #BatFit hashtags!


Pointed Boots
If you want to wear those pointed boots, you have to work on your legs and butt!

Warm up - 5-10 minutes of stretching, 2 min cardio, squats, etc.

1000m Row - Row 1000m for a great cardio starter.


3 Rounds (allow 1 min between rounds)

  • 20 Air Squats to Tipey-Toe - Feet shoulder width apart, do an air squat, when you come up rise onto your toes, and then return to your flat foot position.
  • 10 Around The World - 10 rounds.  1 round = Front lunge (foot A), side lunge (foot A), back lunge (foot A), side lunge (foot B).  Switch up the starting foot!  (right, left, right, left, etc)
  • 10 Squat Jumps - Do an air squat, but instead of simply standing you want to jump up. Squat down, jump up.



15-20 min work on Cleans -  So...you don't know how to clean.  No problem.  Start with a pvc pipe, broom, or something else that is lightweight.  Basic foot position is shoulder width apart.  Squat with the pvc pipe at mid-shin.  You want to pull the pvc pipe upwards.  When you reach your sternum, you need to drop into a squat and bring your pipe to your front shoulders (elbows should be facing forward - parallel to the floor), and then stand up.  Make sure your knees don't go beyond your toes.  Keep the bar close to your body.

For the 15-20 minutes on Cleans, spend time practicing with something very light.  Move onto a barbell with no weights.  Barbells are weighted, so check the weight.  Women should be using a 35lb bar, men a 45lb bar.  Once you're comfortable with this, add on 10lb weights.  If you want to add more, go for it.  You may want to stick to lighter weights until you're comfortable with the movement.

YOU NEED TO ASK FOR HELP.  If you don't know what you're doing, ask for help.  Watch these videos so you can understand the full movement.  If you do it wrong, you can hurt yourself.





1 min x 5 Jump Rope - Jump as much as you can for 1 minute.  Take a 30 second break.  5 rounds.

AMRAP Assault Bike - 20 seconds of high tension pedaling with a 10 second break.  8 rounds.

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