Below is translated with AI so there might be some strange wordings... :)
Train at home with Matte!
Working out at home is something we have always advocated. But in these times of Coronavirus and self-isolation, it's even more important to keep energy levels up and exercise to stay healthy.
Our ambassador Matte Steenhouwer, who you'll also be seeing a lot more of soon, has put together a whole week of crossfit WODs!
His starting point is that we should stay active and mix strength with fitness. He has alternated some really heavy WODs with nice sweaty sessions. Some are suitable for driving indoors, others you can drive outside when the sun shines.
Please enjoy!
WOD 1 - Monday
This Workout will be a real kick start to the week. The grip will go away and the psyche will get to work. Make sure to warm up legs, arms and shoulders properly. Also get proper mobility going for your hips, back and shoulders. In today's wod, you can choose to work with Kettlebell, dumbbell or a barbell . If you only have a KB or dumbbell, you can run one arm at a time. Distribute so you do the same number per page all the time. This is how it will look:
AMRAP 30 MIN (As Many Rounds or Reps As Possible)
30 Cleanses
30 Front Squats
30 Push Press
30 Sit-ups
You use your weight/weights in the first three exercises and Sit-ups are done without extra load. Try to find as steady a pace through the session as possible. Never go too hard at the start. Rather feel like you can push hard towards the end. Exercises you don't know what they are? Search on google or youtube and you will find what the exercise looks like. Good luck!
WOD 2 - Tuesday
In today's Workout, we will focus on strength versus legs. Dare to challenge yourself and you will notice what happens in the body!
4 Turns of:
Goblet/Front Squats 12 Reps*
Goblet/Front Rack Box Step-ups 10 Reps/leg**
Romanian Deadlifts 12 Reps***
Hip Extensions 15 Reps****
Rest 2-3 minutes between rounds
* If you have a Dumbbell or Kettlebell you do Goblet Squats, if you have a barbell you do Front Squats
** Same as previous exercise. If you don't have a Box or Bench, this can also be set up on a chair
*** Can be done with a barbell, dumbbells or kettlebells. If you only have a Dumbbell or KB, you can hold the tool with both hands or hold it in one hand (Make sure to distribute evenly per hand).
**** Lying on your back with your legs bent, push your hips up toward the ceiling. Here too you can put some kind of weight on the hip if it's too "light"
This is worth spending time on for good results. Dare to do all the reps maybe a little slower than you are used to. Good luck!
WOD 3 - Wednesday
Today you will have the opportunity to exercise a little outside, take in the air and enjoy. Be sure to warm up the whole body, both mobility and warmth (a little running?), from calves to shoulders. Today's workout we will do a "Chipper" , which means that you should try to complete the exercises below as quickly as you can.
For time:
200m Run
20 Kettlebell Swings
200m Run
20 Pull-ups*
200m Run
20 Bent Over Row
200m Run
20 Push-ups
200m Run
20 Burpees
*Do you not have the opportunity for Pull-ups. Then you do Push-ups here as well. Good luck!
WOD 4 - Friday
Disco Friday!!! Focus upper body where we will work with four different supersets . Superset means that immediately after the first exercise you go to the next one without rest. When you have done exercises 1&2 one after the other, take a 2 minute rest and then repeat the same exercises in 3 sets.
Superset 1:
3 rounds - Floor Press 10 reps (Dumbbell/KB or barbell) Chin-ups (reverse grip) or Ring Row 10 reps
Super set 2:
3 rounds - Dumbbell/KB Row Alternating Arm 16 reps 8/arm Weighted Push-ups 8 reps
Superset 3:
3 rounds - Bicep Curls 10 reps Tricep Extensions 10 reps
Superset 4:
3 rounds - V-ups 10 reps Russian Twist 20 reps 10/side
This is worth spending time on for good results. Dare to do all the reps maybe a little slower than you are used to. Good luck!
Feel good!
/Matthias
(but wait what happened to Thursday? It might be good to rest some day of the week too)
