A few rounds

28
Jan

A few rounds

Today is an Interval Workout — all about consistency. Work to keep every round the same, or FASTER. Start at a conservative pace, but complete every set unbroken. Take easy, smooth transitions on the first round. Take a few deep breaths between movements to control pace and maintain quality.

Jumping Jacks and Plank Marches should be done smooth and consistent, in the groove. For the core hold, keep it HIGH quality. Don’t slack off here.

When you hit the rest period you should feel like you EARNED it. If you feel like the rest is too long, you didn’t go at the appropriate pace (you went too slow).

12 Responses

  1. Jordan sanipass

    M+WU

    WOD: did 4 sets
    AMRAP in 4 mins
    20 jumping jacks
    20 plank switches
    30 sec hollow hold
    Rest 1min

    1st: 1round + 20 plank switches
    2nd: 1round + 20 plank switches
    3rd: 2rounds + 20 jumping jacks
    4th: 2rounds + 2 plank switches

  2. David Wiens

    WOD: 4 rds
    AMRAP in 4 mins
    20 jumping jacks
    20 plank switches
    20 sec bent hollow hold
    Rest 1min

    1st: 2 rds + 20 jumping jacks
    2nd: 2 rds + 20 jumping jacks
    3rd: 2 rds + 14 jumping jacks
    4th: 2 rds

  3. WOD @ Brown
    did 4 sets

    AMRAP in 4 mins
    20 jumping jacks
    20 plank switches
    30 sec hollow hold
    Rest 1min

    1st: 2round + 12 jumping jacks
    2nd: 2round + 4 plank switches
    3rd: 2rounds + 2 plank switches
    4th: 2rounds + 10 plank switches

    Thanks Kevin!

  4. For this workout if you have a tabata app and you can set the exercise and rest intervals in it as well as the number of sets it will work great for this WOD.
    Have fun!

  5. Kelly B

    40 burpees- 38 for you Trent 🎉

    AMRAP in 4 mins
    20 jumping jacks
    20 plank switches
    30 sec hollow hold
    Rest 1min

    R1: 2 rounds + 20 Plank switches
    R2: 2 rounds + 20 Plank switches
    R3: 2 rounds + 20 Plank switches
    R4: 2 rounds + 16 sec Hollow Hold

    Thanks for the Tabata idea Gabe.
    Sweaty mess and skin is worn off my elbows 🙁

  6. Karen Cormier

    AMRAP in 4 minutes
    20 Jumping Jacks
    20 Plank Switches
    30 sec Hollow Hold
    Rest 1 Minute

    R1: 2 rounds 20 Plank Switches
    R2: 2 rounds 11 Plank Switches
    R3: 2 rounds 10 Plank Switches
    R4: 2 rounds 5 Plank Switches (did 30 Jumping Jacks in error)

    Used baby weights for Hollow Hold ( 2 pounds in each hand )
    Could really feel this from yesterday’s WOD (Pushups with Ruck)

    Cashout: 20 minute road ride – 50 Ring Dips – 300 Crunches

    My elbows are blistered.

    Have a great day everyone!

  7. Kristen

    Purple
    20 jumping jacks
    20 plank switches
    20 sec hollow hold (bent)

    1: 2 rounds 20 jumping jacks
    2: 2 rounds 6 plank switches
    3: 2 rounds 13 plank switches
    4: 2 rounds 8 plank switches

  8. John Hunt

    AMRAP for 4 minutes
    20 jumping jacks
    20 plank switches
    20 sec hollow hold (one leg bent)

    4 sets, 2 rounds per set

    Thanks Kevin!

  9. Joe McSheffery

    Did one I missed the other day
    WOD
    Brown
    8 Rds
    16 ground to overhead 50#. Clean and pushpress unbroken
    30 s hollow rocks
    40 shoulder taps (2 counts)

    27:04. The shoulder taps were the hardest part.

Leave a Reply